Comparing Nutrients in 500 calories Boiled Celeriac VS Boiled Celery

Weight per 500 calories

• Boiled Celeriac: 1852g
• Boiled Celery: 2778g

Boiled Celeriac has 1.5 times more energy per 100g than Boiled Celery. It has very low energy density when compared to other foods. Boiled and Drained Celery having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Celeriac	13%	6%	81%
Boiled Celery	16%	7%	77%

Macro Nutrients

	Boiled Celeriac	Boiled Celery	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.63% 3.5g	4.6% 4.44g	97g per day for Men 19-50 years
Saturated Fat	NA	3.47% 1.1g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	12.3% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	85.5% 111g	130g per day for Men 19-50 years
Sugars	NA	91% 66g	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	NA	25.3% 18.3g	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	NA	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 3.9g	g per day for Men 19-50 years
Fiber	58.5% 22.2g	117% 44.4g	38g per day for Men 19-50 years
Protein	31.7% 17.8g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Celeriac	Boiled Celery	Recommended Dietary Allowance
Vitamin A	0% 0μg	80.2% 722μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	53.2% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.7% 0.69mg	150% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75% 3.76mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	184% 2.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.6μg	229% 917μg	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	74% 66.7mg	188% 169mg	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	NA	65% 9.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	875% 1050μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celeriac	Boiled Celery	Recommended Dietary Allowance
Calcium	48% 481mg	117% 1167mg	1000mg per day for Men 19-50 years
Copper	88.5% 0.8mg	111% 1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	100% 7.96mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	77.3% 1.78mg	128% 2.94mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	175% 1222mg	99% 694mg	700mg per day for Men 19-50 years
Potassium	94% 3204mg	232% 7889mg	3400mg per day for Men 19-50 years
Selenium	13.5% 7.4μg	50.5% 27.8μg	55μg per day for Men 19-50 years
Sodium	75.3% 1130mg	169% 2528mg	1500mg per day for Men 19-50 years
Zinc	33.7% 3.7mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	46% 1709g	70.7% 2614g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Celeriac vs Boiled Celery:

• Boiled and Drained Celery contains more Vitamin A, 1.3 times more Vitamin B1, 2.8 times more Vitamin B2, 1.3 times more Vitamin B3, 2.3 times more Vitamin B5, 1.3 times more Vitamin B6, 16.5 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled and Drained Celeriac.
• Both Boiled and Drained Celeriac as well as Boiled and Drained Celery have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Celeriac vs Boiled Celery:

• Boiled and Drained Celeriac has 1.8 times more Phosphorus than Boiled and Drained Celery.
• While Boiled and Drained Celery contains 2.4 times more Calcium, 1.3 times more Copper, 1.5 times more Iron, 1.5 times more Magnesium, 1.7 times more Manganese, 2.5 times more Potassium, 3.8 times more Selenium, 2.2 times more Sodium and 1.5 times more Water than Boiled and Drained Celeriac.
• Both Boiled and Drained Celeriac and Boiled and Drained Celery have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Celery contains 2 times more Fiber and 1.3 times more Protein than Boiled and Drained Celeriac.
• Both Boiled and Drained Celeriac and Boiled and Drained Celery have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Celeriac as well as Boiled and Drained Celery have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.