Comparing Nutrients in 500 calories Celeriac VS Boiled Celery

Weight per 500 calories

• Celeriac: 1191g
• Boiled Celery: 2778g

Celeriac has 2.3 times more energy per 100g than Boiled Celery. It has low energy density when compared to other foods. Boiled and Drained Celery having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Celeriac	Boiled Celery	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	4.6% 4.44g	97g per day for Men 19-50 years
Saturated Fat	2.94% 0.94g	3.47% 1.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.76g	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	84.2% 110g	85.5% 111g	130g per day for Men 19-50 years
Sugars	26.3% 19g	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	56.4% 21.4g	117% 44.4g	38g per day for Men 19-50 years
Protein	32% 18g	41% 23g	56g per day for Men 19-50 years

Vitamins

	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	49.6% 0.6mg	53.2% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	150% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	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	24% 95μg	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	106% 95mg	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	28.6% 4.3mg	65% 9.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	407% 488μg	875% 1050μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celeriac	Boiled Celery	Recommended Dietary Allowance
Calcium	51% 512mg	117% 1167mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	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	104% 8.33mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	81.8% 1.9mg	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	196% 1369mg	99% 694mg	700mg per day for Men 19-50 years
Potassium	105% 3571mg	232% 7889mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	50.5% 27.8μg	55μg per day for Men 19-50 years
Sodium	79.4% 1190mg	169% 2528mg	1500mg per day for Men 19-50 years
Zinc	35.7% 3.93mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	28.3% 1048g	70.7% 2614g	3700g per day for Men 19-50 years

Celeriac VS Boiled Celery Nutrients Per 500 Kcal

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

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

• 500 kcal of Boiled and Drained Celery contain more Vitamin A, 2.7 times more Vitamin B2, 2.1 times more Vitamin B5, 9.6 times more Vitamin B9, 1.8 times more Vitamin C, 2.3 times more Vitamin E and 2.2 times more Vitamin K than Raw Celeriac.
• Both Celeriac and Boiled Celery provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 500 calories.
• 500 calories of Celeriac have insufficient amounts of Vitamin A
• Both Raw Celeriac as well as Boiled and Drained Celery have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Celeriac vs Boiled Celery:

• 500 calories of Celeriac have 2 times more Phosphorus than Boiled Celery.
• While 500 kcal of Boiled and Drained Celery contain 2.3 times more Calcium, 1.4 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese, 2.2 times more Potassium, 3.3 times more Selenium, 2.1 times more Sodium and 2.5 times more Water than Raw Celeriac.
• Both Celeriac and Boiled Celery contain similar levels of Copper and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained Celery contain 3.5 times more Sugars, 2.1 times more Fiber and 1.3 times more Protein than Raw Celeriac.
• Both Celeriac and Boiled Celery offer comparable quantities of Energy, Omega 6 and Carbohydrate per 500 calories.
• Both Raw Celeriac as well as Boiled and Drained Celery provide inadequate amounts of Omega 3 in 500 calories.