Comparing Nutrients in 500 calories Boiled Celeriac VS Celery

Weight per 500 calories

• Boiled Celeriac: 1852g
• Celery: 3571g

Boiled Celeriac has 1.9 times more energy per 100g than Celery. It has very low energy density when compared to other foods. Raw Celery having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Celeriac	13%	6%	81%
Celery	17%	9%	74%

Macro Nutrients

	Boiled Celeriac	Celery	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.63% 3.5g	6.26% 6.07g	97g per day for Men 19-50 years
Saturated Fat	NA	4.7% 1.5g	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	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	84% 109g	81.6% 106g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 14.3g	g per day for Men 19-50 years
Sucrose	NA	% 2.86g	g per day for Men 19-50 years
Fiber	58.5% 22.2g	150% 57g	38g per day for Men 19-50 years
Protein	31.7% 17.8g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Celeriac	Celery	Recommended Dietary Allowance
Vitamin A	0% 0μg	87.3% 786μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.7% 0.69mg	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	71.4% 11.4mg	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	203% 2.64mg	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	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	74% 66.7mg	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	NA	64.3% 9.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	872% 1046μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celeriac	Celery	Recommended Dietary Allowance
Calcium	48% 481mg	143% 1429mg	1000mg per day for Men 19-50 years
Copper	88.5% 0.8mg	139% 1.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	100% 7.96mg	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	77.3% 1.78mg	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	175% 1222mg	122% 857mg	700mg per day for Men 19-50 years
Potassium	94% 3204mg	273% 9286mg	3400mg per day for Men 19-50 years
Selenium	13.5% 7.4μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	75.3% 1130mg	190% 2857mg	1500mg per day for Men 19-50 years
Zinc	33.7% 3.7mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	46% 1709g	92% 3408g	3700g per day for Men 19-50 years

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

• Raw Celery contains more Vitamin A, 1.5 times more Vitamin B1, 3 times more Vitamin B2, 1.4 times more Vitamin B3, 2.3 times more Vitamin B5, 1.4 times more Vitamin B6, 23.1 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Celeriac.
• Both Boiled and Drained Celeriac as well as Raw Celery have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Celeriac vs Celery:

• Boiled and Drained Celeriac has 1.4 times more Phosphorus than Raw Celery.
• While Raw Celery contains 3 times more Calcium, 1.6 times more Copper, 1.8 times more Magnesium, 2.1 times more Manganese, 2.9 times more Potassium, 1.9 times more Selenium, 2.5 times more Sodium, 1.3 times more Zinc and 2 times more Water than Boiled and Drained Celeriac.
• Both Boiled and Drained Celeriac and Raw Celery have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Celery contains 1.7 times more Fat, 2.6 times more Fiber and 1.4 times more Protein than Boiled and Drained Celeriac.
• Both Boiled and Drained Celeriac and Raw Celery have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Celeriac as well as Raw Celery have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.