Comparing Nutrients in 500 calories Dried Beechnuts VS Celery

Weight per 500 calories

• Dried Beechnuts: 86.8g
• Celery: 3571g

Dried Beechnuts have 41.1 times more energy per 100g than Celery. It has very high energy density when compared to other foods. Raw Celery having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Celery	17%	9%	74%

Macro Nutrients

	Dried Beechnuts	Celery	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.4g	6.26% 6.07g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	92% 1.48g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	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	22.4% 29g	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	NA	150% 57g	38g per day for Men 19-50 years
Protein	9.6% 5.4g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	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	22% 0.26mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.76% 0.76mg	71.4% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.7% 0.59mg	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	24.5% 98μg	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	15% 13.5mg	123% 111mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Dried Beechnuts	Celery	Recommended Dietary Allowance
Calcium	0.087% 0.87mg	143% 1429mg	1000mg per day for Men 19-50 years
Copper	64.6% 0.58mg	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	26.7% 2.14mg	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	50.6% 1.16mg	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	0% 0mg	122% 857mg	700mg per day for Men 19-50 years
Potassium	26% 883mg	273% 9286mg	3400mg per day for Men 19-50 years
Selenium	NA	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	190% 2857mg	1500mg per day for Men 19-50 years
Zinc	2.84% 0.31mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	0.15% 5.73g	92% 3408g	3700g per day for Men 19-50 years

Dried Beechnuts VS Celery Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Dried Beechnuts vs Celery:

• 500 kcal of Raw Celery contain more Vitamin A, 2.8 times more Vitamin B1, 6.3 times more Vitamin B2, 15 times more Vitamin B3, 10.9 times more Vitamin B5, 4.5 times more Vitamin B6, 13.1 times more Vitamin B9 and 8.2 times more Vitamin C than Dried Beechnuts.
• 500 calories of Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B3
• Both Dried Beechnuts as well as Raw Celery have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Dried Beechnuts vs Celery:

• 500 kcal of Raw Celery contain 1645.7 times more Calcium, 2.1 times more Copper, 3.3 times more Iron, more Magnesium, 3.2 times more Manganese, more Phosphorus, 10.5 times more Potassium, 86.6 times more Sodium, 14.9 times more Zinc and 594.9 times more Water than Dried Beechnuts.
• 500 calories of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Beechnuts have 7.1 times more Fat, 3.3 times more Saturated Fat, more Omega 3 and 5.7 times more Omega 6 than Celery.
• While 500 kcal of Raw Celery contain 3.6 times more Carbohydrate and 4.6 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Celery offer comparable quantities of Energy per 500 calories.
• 500 calories of Dried Beechnuts provide inadequate amounts of Protein
• 500 calories of Celery provide inadequate amounts of Omega 3