Comparing Nutrients in 5 ounces Celeriac VS Celery

Macros Ratio

	Protein	Fat	Carbs
Celeriac	13%	6%	81%
Celery	17%	9%	74%

Macro Nutrients

	Celeriac	Celery	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	0.68% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	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	10% 13g	3.24% 4.2g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	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	6.7% 2.55g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Celeriac	Celery	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.46% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.98% 0.5mg	6.97% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	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	2.83% 11.3μg	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	12.6% 11.3mg	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	3.4% 0.51mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.4% 58μg	34.6% 41.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celeriac	Celery	Recommended Dietary Allowance
Calcium	6.1% 61mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	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	12.4% 0.99mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	9.74% 0.22mg	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	23.3% 163mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	11% 369mg	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	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3.37% 125g	3.66% 135g	3700g per day for Men 19-50 years

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

• Raw Celeriac has 2.4 times more Vitamin B1, 2.2 times more Vitamin B3, 1.4 times more Vitamin B5, 2.2 times more Vitamin B6, 2.6 times more Vitamin C, 1.3 times more Vitamin E and 1.4 times more Vitamin K than Raw Celery.
• While Raw Celery contains more Vitamin A and 4.5 times more Vitamin B9 than Raw Celeriac.
• Both Raw Celeriac and Raw Celery have similar amounts of Vitamin B2 per 5 oz.
• Both Raw Celeriac as well as Raw Celery have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Celeriac vs Celery:

• Raw Celeriac has 2 times more Copper, 3.5 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese, 4.8 times more Phosphorus, 1.8 times more Selenium, 1.3 times more Sodium and 2.5 times more Zinc than Raw Celery.
• Both Raw Celeriac and Raw Celery have similar amounts of Calcium, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Celeriac has 3 times more Energy, 3.1 times more Carbohydrate and 2.2 times more Protein than Raw Celery.
• Both Raw Celeriac and Raw Celery have similar amounts of Sugars and Fiber per 5 oz.
• Both Raw Celeriac as well as Raw Celery have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.