Comparing Nutrients in 5 ounces Boiled Cauliflower VS Celery

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Celery	17%	9%	74%

Macro Nutrients

	Boiled Cauliflower	Celery	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	0.68% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.5% 5.83g	3.24% 4.2g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	2.6% 1.9g	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	0.72% 0.52g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	4.66% 2.6g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Celery	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	3.46% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	6.97% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	8.07% 0.1mg	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	15.6% 62.4μg	12.8% 51μg	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	69.8% 62.8mg	4.9% 4.4mg	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	0.66% 0.099mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.6μg	34.6% 41.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Celery	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	2.83% 0.026mg	5.5% 0.05mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	5.67% 0.45mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	6.35% 0.15mg	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	6.48% 45.4mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.66% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Celery per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Cauliflower vs Celery:

• 5 ounces of Boiled Cauliflower have 2 times more Vitamin B1, 1.3 times more Vitamin B3, 2.1 times more Vitamin B5, 2.3 times more Vitamin B6, 1.2 times more Vitamin B9 and 14.3 times more Vitamin C than Celery.
• While 5 oz of Raw Celery contain 22 times more Vitamin A and 2.1 times more Vitamin K than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Celery provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Boiled Cauliflower have insufficient amounts of Vitamin A
• 5 ounces of Celery have insufficient amounts of Vitamin B1
• Both Boiled and Drained Cauliflower as well as Raw Celery have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Boiled Cauliflower vs Celery:

• 5 ounces of Boiled Cauliflower have 1.6 times more Iron, 1.3 times more Manganese and 1.3 times more Phosphorus than Celery.
• While 5 oz of Raw Celery contain 2.5 times more Calcium, 1.9 times more Copper, 1.8 times more Potassium and 5.3 times more Sodium than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Celery contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Calcium and Copper
• Both Boiled and Drained Cauliflower as well as Raw Celery lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Cauliflower have more Omega 3, 1.4 times more Carbohydrate, 1.6 times more Sugars, 1.4 times more Fiber and 2.7 times more Protein than Celery.
• 5 ounces of Celery provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Cauliflower as well as Raw Celery provide inadequate amounts of Energy and Omega 6 in five ounces.