Comparing Nutrients in 5 ounces Celery VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Celery	17%	9%	74%
Carrots	8%	5%	87%

Macro Nutrients

	Celery	Carrots	Recommended Dietary Allowance
Energy	0.68% 20kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.83% 0.14g	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	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	2.6% 1.9g	9.27% 6.7g	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	1.08% 0.78g	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	% 0.84g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 5.1g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Celery	Carrots	Recommended Dietary Allowance
Vitamin A	3.46% 31μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.97% 0.35mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.8% 51μg	6.73% 27μg	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	9.3% 8.36mg	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	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.6% 41.5μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celery	Carrots	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	5.5% 0.05mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	0.11% 4.54μg	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	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	6.35% 0.15mg	8.8% 0.2mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.66% 135g	3.4% 125g	3700g per day for Men 19-50 years

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

• Raw Celery has 1.9 times more Vitamin B9 and 2.2 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 38 times more Vitamin A, 3.1 times more Vitamin B1, 3.1 times more Vitamin B3, 1.9 times more Vitamin B6, 1.9 times more Vitamin C and 2.4 times more Vitamin E than Raw Celery.
• Both Raw Celery and Raw Carrots have similar amounts of Vitamin B2 and Vitamin B5 per 5 oz.
• Both Raw Celery as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Celery vs Carrots:

• Raw Celery has 1.2 times more Calcium than Raw Carrots.
• While Raw Carrots contain 1.3 times more Copper, 1.5 times more Iron, 1.4 times more Manganese, 1.5 times more Phosphorus and 1.8 times more Zinc than Raw Celery.
• Both Raw Celery and Raw Carrots have similar amounts of Magnesium, Potassium, Sodium and Water per 5 oz.
• Both Raw Celery as well as Raw Carrots have insufficient amounts of Fluoride and Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Carrots contain 2.9 times more Energy, 3.2 times more Carbohydrate, 3.5 times more Sugars, 1.8 times more Fiber and 1.3 times more Protein than Raw Celery.
• Both Raw Celery as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.