Comparing Nutrients in 5 ounces Celery VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Celery	17%	9%	74%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Celery	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	0.68% 20kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	2.4% 0.41g	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	8.43% 11g	130g per day for Men 19-50 years
Sugars	2.6% 1.9g	7.98% 5.8g	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	0.55% 0.4g	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	% 0.51g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 4.88g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	12.3% 4.68g	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	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	3.46% 31μg	133% 1199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.97% 0.35mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	9.16% 0.12mg	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	3.9% 15.6μg	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	3.62% 3.26mg	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	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.6% 41.5μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celery	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	5.5% 0.05mg	13% 0.12mg	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	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	6.35% 0.15mg	10.3% 0.24mg	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	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.66% 135g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Celery VS Cooked Frozen Carrots per 5 oz

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

Lets compare vitamin content per 5 ounces of Celery vs Cooked Frozen Carrots:

• 5 ounces of Celery have 1.5 times more Vitamin B2, 1.4 times more Vitamin B5, 3.3 times more Vitamin B9, 1.3 times more Vitamin C and 2.2 times more Vitamin K than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 38.5 times more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B3 and 3.7 times more Vitamin E than Raw Celery.
• Both Celery and Cooked Frozen Carrots provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Celery have insufficient amounts of Vitamin B1 and Vitamin E
• Both Raw Celery as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Celery vs Cooked Frozen Carrots:

• 5 ounces of Celery have 1.4 times more Potassium and 1.4 times more Sodium than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 2.3 times more Copper, 2.7 times more Iron, 1.6 times more Manganese, 1.3 times more Phosphorus and 2.7 times more Zinc than Raw Celery.
• Both Celery and Cooked Frozen Carrots contain similar levels of Calcium, Magnesium and Water per five ounces.
• 5 ounces of Celery lack sufficient amounts of Zinc
• Both Raw Celery as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Frozen Carrots contain more Omega 3, 2.6 times more Carbohydrate, 3 times more Sugars and 2.1 times more Fiber than Raw Celery.
• 5 ounces of Celery provide inadequate amounts of Omega 3
• Both Raw Celery as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.