Comparing Nutrients in 5 ounces Boiled Celery VS Celtuce

Macros Ratio

	Protein	Fat	Carbs
Boiled Celery	16%	7%	77%
Celtuce	16%	13%	71%

Macro Nutrients

	Boiled Celery	Celtuce	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	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	0.63% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.36% 5.67g	3.98% 5.17g	130g per day for Men 19-50 years
Sugars	4.63% 3.36g	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	1.3% 0.94g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	5.97% 2.27g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	2.1% 1.18g	2.15% 1.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Celery	Celtuce	Recommended Dietary Allowance
Vitamin A	4.1% 37μg	27.6% 248μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.7% 0.033mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	4.87% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.38% 0.12mg	5.45% 0.071mg	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	11.7% 46.8μg	16.3% 65.2μg	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	9.6% 8.65mg	30.7% 27.6mg	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	3.3% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44.7% 53.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celery	Celtuce	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	6.3% 0.057mg	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	7.44% 0.6mg	9.75% 0.78mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	6.53% 0.15mg	42.4% 0.98mg	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	5.06% 35.4mg	7.9% 55.3mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	13.8% 468mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	8.6% 129mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.62% 134g	3700g per day for Men 19-50 years

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

• Boiled and Drained Celery has 1.7 times more Vitamin B5 and 1.7 times more Vitamin B6 than Raw Celtuce.
• While Raw Celtuce contains 6.7 times more Vitamin A, 2.4 times more Vitamin B1, 1.5 times more Vitamin B3, 1.4 times more Vitamin B9 and 3.2 times more Vitamin C than Boiled and Drained Celery.
• Both Boiled and Drained Celery and Raw Celtuce have similar amounts of Vitamin B2 per 5 oz.
• Both Boiled and Drained Celery as well as Raw Celtuce have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Celery vs Celtuce:

• Boiled and Drained Celery has 8.3 times more Sodium than Raw Celtuce.
• While Raw Celtuce contains 1.3 times more Iron, 2.3 times more Magnesium, 6.5 times more Manganese, 1.6 times more Phosphorus and 1.9 times more Zinc than Boiled and Drained Celery.
• Both Boiled and Drained Celery and Raw Celtuce have similar amounts of Calcium, Copper, Potassium, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Both Boiled and Drained Celery and Raw Celtuce have similar amounts of macro-nutrients per 5 oz
• Both Boiled and Drained Celery and Raw Celtuce have similar amounts of Carbohydrate, Fiber and Protein per 5 oz.
• Both Boiled and Drained Celery as well as Raw Celtuce have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 5 oz.