Comparing Nutrients in 5 ounces Celery VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Celery	17%	9%	74%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Celery	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	0.68% 20kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	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	3.24% 4.2g	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	2.6% 1.9g	4.85% 3.5g	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	0.72% 0.52g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	5.97% 2.27g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Celery	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	3.46% 31μg	88% 791μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.97% 0.35mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	12.2% 0.16mg	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	12.8% 51μg	3.2% 12.8μg	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	4.9% 4.4mg	4.25% 3.83mg	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	2.55% 0.38mg	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.6% 41.5μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celery	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	5.5% 0.05mg	16.4% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	3.54% 0.28mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	6.35% 0.15mg	27.7% 0.64mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	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	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	3.66% 135g	3.56% 132g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Celery have 1.9 times more Vitamin B2, 1.8 times more Vitamin B5, 4 times more Vitamin B9 and 3 times more Vitamin K than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 25.4 times more Vitamin A, 1.7 times more Vitamin B3, 1.5 times more Vitamin B6 and 2.7 times more Vitamin E than Raw Celery.
• Both Celery and Canned Carrots with Salt provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Celery have insufficient amounts of Vitamin E
• Both Raw Celery as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Celery have 1.6 times more Calcium, 1.4 times more Magnesium and 1.5 times more Potassium than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 3 times more Copper, 3.2 times more Iron, 4.4 times more Manganese, 3 times more Sodium and 2 times more Zinc than Raw Celery.
• Both Celery and Canned Carrots with Salt contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of Celery lack sufficient amounts of Zinc
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Raw Celery as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Drained Canned Carrots with Salt contain 1.9 times more Carbohydrate and 1.9 times more Sugars than Raw Celery.
• Both Celery and Canned Carrots with Salt offer comparable quantities of Fiber per five ounces.
• Both Raw Celery as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.