Comparing Nutrients in 500 calories Carrots VS Celery

Weight per 500 calories

• Carrots: 1220g
• Celery: 3571g

Carrots have 2.9 times more energy per 100g than Celery. It has low energy density when compared to other foods. Raw Celery having very low energy density.

Which food has more nutrients per 500 calories - Carrots or Celery?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Celery	17%	9%	74%

Macro Nutrients

	Carrots	Celery	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	6.26% 6.07g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	16.6% 2.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	81.6% 106g	130g per day for Men 19-50 years
Sugars	79.7% 58g	66% 48g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	9.25% 6.7g	18.2% 13.2g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 7.2g	% 14.3g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 2.86g	g per day for Men 19-50 years
Fiber	90% 34g	150% 57g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Carrots	Celery	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	87.3% 786μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	71.4% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	203% 2.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	90% 27μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	321% 1286μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	80% 72mg	123% 111mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	53.7% 8.05mg	64.3% 9.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	872% 1046μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Celery	Recommended Dietary Allowance
Calcium	40.2% 402mg	143% 1429mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	139% 1.25mg	0.9mg per day for Men 19-50 years
Fluoride	0.98% 39μg	3.57% 143μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	45.7% 3.66mg	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	160% 3.68mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	61% 427mg	122% 857mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	273% 9286mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	190% 2857mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	29% 1077g	92% 3408g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Carrots vs Celery:

• Raw Carrots have 13 times more Vitamin A than Raw Celery.
• While Raw Celery contains 2.9 times more Vitamin B2, 2.6 times more Vitamin B5, 1.6 times more Vitamin B6, 5.5 times more Vitamin B9, 1.5 times more Vitamin C and 6.5 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Raw Celery have similar amounts of Vitamin B1, Vitamin B3 and Vitamin E per 500 kcal.
• Both Raw Carrots as well as Raw Celery have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Carrots vs Celery:

• Raw Celery contains 3.5 times more Calcium, 2.3 times more Copper, 2 times more Iron, 2.7 times more Magnesium, 2.1 times more Manganese, 2 times more Phosphorus, 2.4 times more Potassium, 11.7 times more Selenium, 3.4 times more Sodium, 1.6 times more Zinc and 3.2 times more Water than Raw Carrots.
• Both Raw Carrots as well as Raw Celery have insufficient amounts of Fluoride in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 1.2 times more Sugars than Raw Celery.
• While Raw Celery contains 2.1 times more Fat, 2.3 times more Omega 6, 2 times more Fructose, 1.7 times more Fiber and 2.2 times more Protein than Raw Carrots.
• Both Raw Carrots and Raw Celery have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Carrots as well as Raw Celery have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.