Comparing Nutrients in 7 ounces Boiled Celeriac with Salt VS Cooked Frozen Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Celeriac with Salt	13%	6%	81%
Cooked Frozen Carrots with Salt	6%	16%	78%

Macro Nutrients

	Boiled Celeriac with Salt	Cooked Frozen Carrots with Salt	Recommended Dietary Allowance
Energy	1.85% 53.6kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	NA	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9% 11.7g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	NA	11% 8.1g	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	0.77% 0.56g	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	% 0.71g	g per day for Men 19-50 years
Sucrose	NA	% 6.83g	g per day for Men 19-50 years
Fiber	NA	17.2% 6.55g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Celeriac with Salt	Cooked Frozen Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	187% 1679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	5.16% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.06% 0.4mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	1.5% 5.95μg	5.46% 22μg	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	7.94% 7.14mg	5.07% 4.56mg	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	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celeriac with Salt	Cooked Frozen Carrots with Salt	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	18% 0.16mg	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	10.7% 0.85mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	8.3% 0.19mg	14.4% 0.33mg	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	18.7% 131mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	39.3% 589mg	39% 585mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.95% 183g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Celeriac with Salt VS Cooked Frozen Carrots with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Celeriac with Salt vs Cooked Frozen Carrots with Salt:

• 7 ounces of Boiled Celeriac with Salt have 1.2 times more Vitamin B6 and 1.6 times more Vitamin C than Cooked Frozen Carrots with Salt.
• While 7 oz of Boiled Frozen Carrots, drained with Salt contain more Vitamin A and 3.7 times more Vitamin B9 than Boiled and Drained Celeriac with Salt.
• Both Boiled Celeriac with Salt and Cooked Frozen Carrots with Salt provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Boiled Celeriac with Salt have insufficient amounts of Vitamin A and Vitamin B9
• Both Boiled and Drained Celeriac with Salt as well as Boiled Frozen Carrots, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Celeriac with Salt vs Cooked Frozen Carrots with Salt:

• 7 ounces of Boiled Celeriac with Salt have 2.1 times more Phosphorus than Cooked Frozen Carrots with Salt.
• While 7 oz of Boiled Frozen Carrots, drained with Salt contain 1.3 times more Calcium, 1.9 times more Copper, 1.7 times more Manganese and 1.8 times more Zinc than Boiled and Drained Celeriac with Salt.
• Both Boiled Celeriac with Salt and Cooked Frozen Carrots with Salt contain similar levels of Iron, Magnesium, Potassium, Sodium and Water per seven ounces.
• 7 ounces of Boiled Celeriac with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Celeriac with Salt as well as Boiled Frozen Carrots, drained with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Frozen Carrots, drained with Salt contain 1.3 times more Carbohydrate than Boiled and Drained Celeriac with Salt.
• Both Boiled and Drained Celeriac with Salt as well as Boiled Frozen Carrots, drained with Salt provide inadequate amounts of Energy and Protein in seven ounces.