Comparing Nutrients in 5 ounces Valencia Oranges VS Celery

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Celery	17%	9%	74%

Macro Nutrients

	Valencia Oranges	Celery	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	0.68% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	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	13% 17g	3.24% 4.2g	130g per day for Men 19-50 years
Sugars	NA	2.6% 1.9g	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	NA	0.72% 0.52g	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	NA	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Celery	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	3.46% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	6.97% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	8.07% 0.1mg	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	14% 55.3μg	12.8% 51μg	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	76.4% 68.7mg	4.9% 4.4mg	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	NA	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34.6% 41.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Celery	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	5.5% 0.05mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	1.6% 0.13mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	6.35% 0.15mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.44% 24mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	NA	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.66% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Celery per 5 oz

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

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Celery:

• 5 ounces of Valencia Oranges have 4.1 times more Vitamin B1 and 15.6 times more Vitamin C than Celery.
• While 5 oz of Raw Celery contain 1.8 times more Vitamin A and 1.4 times more Vitamin B2 than Raw Valencia Oranges.
• Both Valencia Oranges and Celery provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 5 ounces of Celery have insufficient amounts of Vitamin B1
• Both Raw Valencia Oranges as well as Raw Celery have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Celery:

• 5 oz of Raw Celery contain 2.2 times more Iron, 4.5 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium and more Sodium than Raw Valencia Oranges.
• Both Valencia Oranges and Celery contain similar levels of Calcium, Copper, Magnesium and Water per five ounces.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Valencia Oranges as well as Raw Celery lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Valencia Oranges have 4 times more Carbohydrate and 1.6 times more Fiber than Celery.
• Both Raw Valencia Oranges as well as Raw Celery provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.