Comparing Nutrients in 500 calories Almonds VS Boiled Celery

Weight per 500 calories

• Almonds: 86.4g
• Boiled Celery: 2778g

Almonds have 32.2 times more energy per 100g than Boiled Celery. It has very high energy density when compared to other foods. Boiled and Drained Celery having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Celery	16%	7%	77%

Macro Nutrients

	Almonds	Boiled Celery	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	4.6% 4.44g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	3.47% 1.1g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	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	14.3% 18.6g	85.5% 111g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 3.9g	g per day for Men 19-50 years
Fiber	28.4% 10.8g	117% 44.4g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Almonds	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	14.8% 0.18mg	53.2% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	150% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	184% 2.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	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	0% 0mg	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	148% 22mg	65% 9.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	875% 1050μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Celery	Recommended Dietary Allowance
Calcium	23.2% 232mg	117% 1167mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	40% 3.2mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	128% 2.94mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	99% 694mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	232% 7889mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	50.5% 27.8μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	169% 2528mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	70.7% 2614g	3700g per day for Men 19-50 years

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

• Almonds have 2.3 times more Vitamin E than Boiled and Drained Celery.
• While Boiled and Drained Celery contains more Vitamin A, 3.6 times more Vitamin B1, 2 times more Vitamin B2, 3.3 times more Vitamin B3, 21.6 times more Vitamin B5, 20.2 times more Vitamin B6, 24.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds 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 Almonds vs Boiled Celery:

• Boiled and Drained Celery contains 5 times more Calcium, 3.6 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese, 1.7 times more Phosphorus, 12.5 times more Potassium, 7.8 times more Selenium, 2927.2 times more Sodium, 1.4 times more Zinc and 686.4 times more Water than Almonds.
• Both Almonds and Boiled and Drained Celery have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 9.7 times more Fat, 3 times more Saturated Fat and 5.1 times more Omega 6 than Boiled and Drained Celery.
• While Boiled and Drained Celery contains 6 times more Carbohydrate, 17.5 times more Sugars, 193 times more Fructose, 4.1 times more Fiber and 1.3 times more Protein than Almonds.
• Both Almonds and Boiled and Drained Celery have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Boiled and Drained Celery have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.