Comparing Nutrients in 5 ounces Celery VS Celeriac

Macros Ratio

	Protein	Fat	Carbs
Celery	17%	9%	74%
Celeriac	13%	6%	81%

Macro Nutrients

	Celery	Celeriac	Recommended Dietary Allowance
Energy	0.68% 20kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	1.23% 0.21g	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% 13g	130g per day for Men 19-50 years
Sugars	2.6% 1.9g	3.13% 2.27g	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	3.8% 2.13g	56g per day for Men 19-50 years

Vitamins

	Celery	Celeriac	Recommended Dietary Allowance
Vitamin A	3.46% 31μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.97% 0.35mg	9.98% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	18% 0.23mg	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	12.6% 11.3mg	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	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.6% 41.5μg	48.4% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celery	Celeriac	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	5.5% 0.05mg	11% 0.099mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	6.35% 0.15mg	9.74% 0.22mg	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	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	9.45% 142mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	3.66% 135g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Celery VS Celeriac per 5 oz

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

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

• 5 ounces of Celery have more Vitamin A and 4.5 times more Vitamin B9 than Celeriac.
• While 5 oz of Raw Celeriac contain 2.4 times more Vitamin B1, 2.2 times more Vitamin B3, 1.4 times more Vitamin B5, 2.2 times more Vitamin B6, 2.6 times more Vitamin C, 1.3 times more Vitamin E and 1.4 times more Vitamin K than Raw Celery.
• Both Celery and Celeriac provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Celery have insufficient amounts of Vitamin B1 and Vitamin E
• 5 ounces of Celeriac have insufficient amounts of Vitamin A
• Both Raw Celery as well as Raw Celeriac have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Celery vs Celeriac:

• 5 oz of Raw Celeriac contain 2 times more Copper, 3.5 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese, 4.8 times more Phosphorus and 2.5 times more Zinc than Raw Celery.
• Both Celery and Celeriac contain similar levels of Calcium, Potassium, Sodium and Water per five ounces.
• 5 ounces of Celery lack sufficient amounts of Zinc
• Both Raw Celery as well as Raw Celeriac lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Celeriac contain 3.1 times more Carbohydrate and 2.2 times more Protein than Raw Celery.
• Both Celery and Celeriac offer comparable quantities of Fiber per five ounces.
• 5 ounces of Celery provide inadequate amounts of Protein
• Both Raw Celery as well as Raw Celeriac provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.