Comparing Nutrients in 500 calories Celery VS Cooked Broccoli Raab

Weight per 500 calories

• Celery: 3571g
• Cooked Broccoli Raab: 2000g

Cooked Broccoli Raab has 1.8 times more energy per unit of mass than Raw Celery, which is very low in comparison to other foods. Celery having very low energy density.

Discover which food has more nutrients per 500 calories - Celery or Cooked Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Celery	17%	9%	74%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Celery	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.26% 6.07g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	5.56% 1.78g	32g per day for Men 19-50 years
Omega 3	0% 0g	251% 4g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.82g	3.65% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.6% 106g	48% 62.4g	130g per day for Men 19-50 years
Sugars	66% 48g	17% 12.4g	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	18.2% 13.2g	6.62% 4.8g	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	% 14.3g	% 4.6g	g per day for Men 19-50 years
Sucrose	% 2.86g	% 3g	g per day for Men 19-50 years
Fiber	150% 57g	147% 56g	38g per day for Men 19-50 years
Protein	44% 24.6g	137% 76.6g	56g per day for Men 19-50 years

Vitamins

	Celery	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	87.3% 786μg	504% 4540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	282% 3.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	157% 2.04mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	252% 40.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	179% 8.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	338% 4.4mg	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	321% 1286μg	355% 1420μg	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	123% 111mg	822% 740mg	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	64.3% 9.64mg	337% 50.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	872% 1046μg	4267% 5120μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celery	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	143% 1429mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	167% 1.5mg	0.9mg per day for Men 19-50 years
Fluoride	3.57% 143μg	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	89.3% 7.14mg	318% 25.4mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	160% 3.68mg	330% 7.6mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	122% 857mg	234% 1640mg	700mg per day for Men 19-50 years
Potassium	273% 9286mg	202% 6860mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	190% 2857mg	74.7% 1120mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	98% 11mg	11mg per day for Men 19-50 years
Water	92% 3408g	49.4% 1828g	3700g per day for Men 19-50 years

Celery VS Cooked Broccoli Raab Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Celery or Cooked Broccoli Raab?

Lets compare vitamin content per 500 calories of Celery vs Cooked Broccoli Raab:

• 500 kcal of Cooked Broccoli Raab contain 5.8 times more Vitamin A, 4.5 times more Vitamin B1, 1.4 times more Vitamin B2, 3.5 times more Vitamin B3, 1.7 times more Vitamin B6, 6.7 times more Vitamin C, 5.2 times more Vitamin E and 4.9 times more Vitamin K than Raw Celery.
• Both Celery and Cooked Broccoli Raab provide similar amounts of Vitamin B5 and Vitamin B9 per 500 calories.
• Both Raw Celery as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Celery vs Cooked Broccoli Raab:

• 500 calories of Celery have 1.4 times more Potassium, 2.6 times more Sodium and 1.9 times more Water than Cooked Broccoli Raab.
• While 500 kcal of Cooked Broccoli Raab contain 1.7 times more Calcium, 3.6 times more Iron, 1.4 times more Magnesium, 2.1 times more Manganese, 1.9 times more Phosphorus, 1.8 times more Selenium and 2.3 times more Zinc than Raw Celery.
• Both Celery and Cooked Broccoli Raab contain similar levels of Copper per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Celery have 4.6 times more Omega 6, 1.7 times more Carbohydrate, 3.9 times more Sugars and 2.8 times more Fructose than Cooked Broccoli Raab.
• While 500 kcal of Cooked Broccoli Raab contain 1.7 times more Fat, more Omega 3 and 3.1 times more Protein than Raw Celery.
• Both Celery and Cooked Broccoli Raab offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Celery provide inadequate amounts of Omega 3
• 500 calories of Cooked Broccoli Raab provide inadequate amounts of Omega 6