Comparing Nutrients in 7 ounces Canned Carrots VS Boiled Celery with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots	10%	6%	84%
Boiled Celery with Salt	16%	7%	77%

Macro Nutrients

	Canned Carrots	Boiled Celery with Salt	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	NA	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	6.1% 7.94g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	6.5% 4.7g	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	NA	1.8% 1.3g	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	% 1.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	2.94% 1.65g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots	Boiled Celery with Salt	Recommended Dietary Allowance
Vitamin A	123% 1107μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	3.96% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	13% 0.17mg	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	4.47% 18μg	11% 43.7μg	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	5.95% 5.36mg	13.5% 12mg	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	9.8% 1.47mg	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	62.5% 75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots	Boiled Celery with Salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	16% 1.27mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	9.15% 0.21mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.8% 47.6mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	43.3% 649mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	5% 184g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots VS Boiled Celery with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots versus 7 oz of Boiled Celery with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots vs Boiled Celery with Salt:

• 7 ounces of Canned Carrots have 21.5 times more Vitamin A, 1.7 times more Vitamin B3, 1.3 times more Vitamin B6 and 2.1 times more Vitamin E than Boiled Celery with Salt.
• While 7 oz of Boiled and Drained Celery with Salt contain 2.4 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B5, 2.4 times more Vitamin B9, 2.3 times more Vitamin C and 3.9 times more Vitamin K than Canned Carrots Solids.
• 7 ounces of Canned Carrots have insufficient amounts of Vitamin B1
• 7 ounces of Boiled Celery with Salt have insufficient amounts of Vitamin B3
• Both Canned Carrots Solids as well as Boiled and Drained Celery with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots vs Boiled Celery with Salt:

• 7 ounces of Canned Carrots have 2.9 times more Copper, 1.5 times more Iron, 4.2 times more Manganese and 1.9 times more Zinc than Boiled Celery with Salt.
• While 7 oz of Boiled and Drained Celery with Salt contain 1.7 times more Calcium, 1.5 times more Magnesium, 1.6 times more Potassium and 7.8 times more Sodium than Canned Carrots Solids.
• Both Canned Carrots and Boiled Celery with Salt contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Canned Carrots lack sufficient amounts of Magnesium
• 7 ounces of Boiled Celery with Salt lack sufficient amounts of Zinc
• Both Canned Carrots Solids as well as Boiled and Drained Celery with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots have 1.4 times more Carbohydrate than Boiled Celery with Salt.
• Both Canned Carrots and Boiled Celery with Salt offer comparable quantities of Sugars and Fiber per seven ounces.
• Both Canned Carrots Solids as well as Boiled and Drained Celery with Salt provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.