Comparing Nutrients in 500 calories Tomatoes VS Celery

Weight per 500 calories

• Tomatoes: 2778g
• Celery: 3571g

Tomatoes have 1.3 times more energy per 100g than Celery. It has very low energy density when compared to other foods. Raw Celery having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Celery	17%	9%	74%

Macro Nutrients

	Tomatoes	Celery	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	6.26% 6.07g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	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	83% 108g	81.6% 106g	130g per day for Men 19-50 years
Sugars	101% 73g	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	52.5% 38g	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	% 34.7g	% 14.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.86g	g per day for Men 19-50 years
Fiber	87.7% 33.3g	150% 57g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Celery	Recommended Dietary Allowance
Vitamin A	130% 1167μg	87.3% 786μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	71.4% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	203% 2.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43.4% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	104% 417μg	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	423% 381mg	123% 111mg	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	100% 15mg	64.3% 9.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	872% 1046μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Celery	Recommended Dietary Allowance
Calcium	27.8% 278mg	143% 1429mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	139% 1.25mg	0.9mg per day for Men 19-50 years
Fluoride	1.6% 64μg	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	94% 7.5mg	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	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	95% 667mg	122% 857mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	273% 9286mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	190% 2857mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	71% 2626g	92% 3408g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.5 times more Vitamin A, 1.4 times more Vitamin B1, 1.4 times more Vitamin B3, 3.4 times more Vitamin C and 1.6 times more Vitamin E than Raw Celery.
• While Raw Celery contains 3.9 times more Vitamin B2, 3.6 times more Vitamin B5, 3.1 times more Vitamin B9 and 4.8 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Celery have similar amounts of Vitamin B6 per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Raw Celery have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Celery:

• Raw Ripe Red Tomatoes have 1.3 times more Copper than Raw Celery.
• While Raw Celery contains 5.1 times more Calcium, 1.3 times more Magnesium, 1.3 times more Phosphorus, 1.4 times more Potassium, more Selenium, 20.6 times more Sodium and 1.3 times more Water than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Celery have similar amounts of Iron, Manganese and Zinc per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Raw Celery have insufficient amounts of Fluoride in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes have more Omega 3, 1.5 times more Sugars and 2.9 times more Fructose than Raw Celery.
• While Raw Celery contains 1.3 times more Omega 6 and 1.7 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Celery have similar amounts of Energy, Fat, Carbohydrate and Protein per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Raw Celery have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.