Comparing Nutrients in 500 calories Celery VS Celeriac

Weight per 500 calories

• Celery: 3571g
• Celeriac: 1191g

Raw Celeriac has 3 times more energy per unit of mass than Raw Celery, which is low in comparison to other foods. Celery having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Celery	Celeriac	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.26% 6.07g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	2.94% 0.94g	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	16.6% 2.82g	10.4% 1.76g	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	84.2% 110g	130g per day for Men 19-50 years
Sugars	66% 48g	26.3% 19g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 2.86g	NA	g per day for Men 19-50 years
Fiber	150% 57g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	44% 24.6g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Celery	Celeriac	Recommended Dietary Allowance
Vitamin A	87.3% 786μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	157% 2.04mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	151% 1.96mg	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	24% 95μg	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	106% 95mg	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	28.6% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	872% 1046μg	407% 488μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celery	Celeriac	Recommended Dietary Allowance
Calcium	143% 1429mg	51% 512mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	93% 0.83mg	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	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	160% 3.68mg	81.8% 1.9mg	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	196% 1369mg	700mg per day for Men 19-50 years
Potassium	273% 9286mg	105% 3571mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	190% 2857mg	79.4% 1190mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	35.7% 3.93mg	11mg per day for Men 19-50 years
Water	92% 3408g	28.3% 1048g	3700g per day for Men 19-50 years

Celery VS Celeriac Nutrients Per 500 Kcal

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

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

• 500 calories of Celery have more Vitamin A, 1.3 times more Vitamin B1, 2.9 times more Vitamin B2, 1.4 times more Vitamin B3, 2.1 times more Vitamin B5, 1.3 times more Vitamin B6, 13.5 times more Vitamin B9, 2.3 times more Vitamin E and 2.1 times more Vitamin K than Celeriac.
• Both Celery and Celeriac provide similar amounts of Vitamin C per 500 calories.
• 500 calories of Celeriac have insufficient amounts of Vitamin A
• Both Raw Celery as well as Raw Celeriac have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Celery vs Celeriac:

• 500 calories of Celery have 2.8 times more Calcium, 1.5 times more Copper, 1.7 times more Magnesium, 2 times more Manganese, 2.6 times more Potassium, 1.7 times more Selenium, 2.4 times more Sodium and 3.3 times more Water than Celeriac.
• While 500 kcal of Raw Celeriac contain 1.6 times more Phosphorus than Raw Celery.
• Both Celery and Celeriac contain similar levels of Iron and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Celery have 1.6 times more Omega 6, 2.5 times more Sugars, 2.7 times more Fiber and 1.4 times more Protein than Celeriac.
• Both Celery and Celeriac offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw Celery as well as Raw Celeriac provide inadequate amounts of Omega 3 in 500 calories.