Comparing Nutrients in 5 ounces Celeriac VS Boiled Celeriac

Macros Ratio

	Protein	Fat	Carbs
Celeriac	13%	6%	81%
Boiled Celeriac	13%	6%	81%

Macro Nutrients

	Celeriac	Boiled Celeriac	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	1.3% 38.3kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	6.43% 8.36g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Celeriac	Boiled Celeriac	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.98% 0.5mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	11% 0.14mg	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	2.83% 11.3μg	1.06% 4.25μg	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	12.6% 11.3mg	5.67% 5.1mg	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	3.4% 0.51mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.4% 58μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celeriac	Boiled Celeriac	Recommended Dietary Allowance
Calcium	6.1% 61mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	6.77% 0.061mg	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	12.4% 0.99mg	7.6% 0.61mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	9.74% 0.22mg	5.9% 0.14mg	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	23.3% 163mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	9.45% 142mg	5.76% 86.5mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.37% 125g	3.54% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Celeriac vs Boiled Celeriac:

• Raw Celeriac has 1.9 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6, 2.7 times more Vitamin B9 and 2.2 times more Vitamin C than Boiled and Drained Celeriac.
• Both Raw Celeriac as well as Boiled and Drained Celeriac have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Celeriac vs Boiled Celeriac:

• Raw Celeriac has 1.7 times more Calcium, 1.6 times more Copper, 1.6 times more Iron, 1.7 times more Magnesium, 1.6 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium, 1.8 times more Selenium, 1.6 times more Sodium and 1.7 times more Zinc than Boiled and Drained Celeriac.
• Both Raw Celeriac and Boiled and Drained Celeriac have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Celeriac has 1.6 times more Energy, 1.6 times more Carbohydrate, 1.5 times more Fiber and 1.6 times more Protein than Boiled and Drained Celeriac.
• Both Raw Celeriac as well as Boiled and Drained Celeriac have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.