Comparing Nutrients in 5 ounces Celery VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Celery	17%	9%	74%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Celery	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	0.68% 20kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.47% 0.079g	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	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	2.6% 1.9g	4.8% 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	6.7% 2.55g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Celery	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	3.46% 31μg	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.97% 0.35mg	3.94% 0.2mg	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	2.83% 11.3μg	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	3.15% 2.83mg	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	6.9% 1.03mg	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 Liquids and Salt	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	5.5% 0.05mg	16.2% 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	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	3.04% 12.8mg	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	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	7.2% 245mg	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	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.66% 135g	3.56% 132g	3700g per day for Men 19-50 years

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

• Raw Celery has 2.1 times more Vitamin B2, 1.8 times more Vitamin B5, 4.5 times more Vitamin B9, 1.6 times more Vitamin C and 3 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 27.9 times more Vitamin A, 1.3 times more Vitamin B3, 1.5 times more Vitamin B6 and 2.7 times more Vitamin E than Raw Celery.
• Both Raw Celery and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B1 per 5 oz.
• Both Raw Celery as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Celery has 1.3 times more Calcium, 1.2 times more Magnesium and 1.5 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.9 times more Copper, 2.6 times more Iron, 4.4 times more Manganese, 3 times more Sodium and 2.2 times more Zinc than Raw Celery.
• Both Raw Celery and Canned Carrots Solids and Liquids with Salt have similar amounts of Phosphorus and Water per 5 oz.
• Both Raw Celery as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Carrots Solids and Liquids with Salt contain 1.8 times more Carbohydrate and 1.8 times more Sugars than Raw Celery.
• Both Raw Celery and Canned Carrots Solids and Liquids with Salt have similar amounts of Fiber and Protein per 5 oz.
• Both Raw Celery as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.