Comparing Nutrients in 5 ounces Canned Carrots VS Boiled Celery with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots	10%	6%	84%
Boiled Celery with Salt	16%	7%	77%

Macro Nutrients

	Canned Carrots	Boiled Celery with Salt	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.04% 7.85g	4.36% 5.67g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	4.63% 3.36g	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	1.3% 0.94g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	2.1% 1.18g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots	Boiled Celery with Salt	Recommended Dietary Allowance
Vitamin A	88% 791μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	5.08% 0.061mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	5.12% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	5.53% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	9.38% 0.12mg	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	3.2% 12.8μg	7.8% 31μg	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	4.25% 3.83mg	9.6% 8.65mg	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	7% 1.05mg	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	44.7% 53.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots	Boiled Celery with Salt	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	5.67% 0.051mg	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	11.3% 0.91mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	6.53% 0.15mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.86% 34mg	5.06% 35.4mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	31% 464mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots VS Boiled Celery with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots versus 5 oz of Boiled Celery with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots vs Boiled Celery with Salt:

• 5 ounces of Canned Carrots have 21.5 times more Vitamin A, 1.7 times more Vitamin B3, 1.3 times more Vitamin B6 and 2.1 times more Vitamin E than Boiled Celery with Salt.
• While 5 oz of Boiled and Drained Celery with Salt contain 2.4 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B5, 2.4 times more Vitamin B9, 2.3 times more Vitamin C and 3.9 times more Vitamin K than Canned Carrots Solids.
• 5 ounces of Canned Carrots have insufficient amounts of Vitamin B1
• 5 ounces of Boiled Celery with Salt have insufficient amounts of Vitamin B3
• Both Canned Carrots Solids as well as Boiled and Drained Celery with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots vs Boiled Celery with Salt:

• 5 ounces of Canned Carrots have 2.9 times more Copper, 1.5 times more Iron, 4.2 times more Manganese and 1.9 times more Zinc than Boiled Celery with Salt.
• While 5 oz of Boiled and Drained Celery with Salt contain 1.7 times more Calcium, 1.5 times more Magnesium, 1.6 times more Potassium and 7.8 times more Sodium than Canned Carrots Solids.
• Both Canned Carrots and Boiled Celery with Salt contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of Canned Carrots lack sufficient amounts of Magnesium
• 5 ounces of Boiled Celery with Salt lack sufficient amounts of Zinc
• Both Canned Carrots Solids as well as Boiled and Drained Celery with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots have 1.4 times more Carbohydrate than Boiled Celery with Salt.
• Both Canned Carrots and Boiled Celery with Salt offer comparable quantities of Sugars and Fiber per five ounces.
• Both Canned Carrots Solids as well as Boiled and Drained Celery with Salt provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.