Comparing Nutrients in 7 ounces Boiled Celeriac with Salt VS Boiled Collards with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Celeriac with Salt	13%	6%	81%
Boiled Collards with Salt	27%	16%	57%

Macro Nutrients

	Boiled Celeriac with Salt	Boiled Collards with Salt	Recommended Dietary Allowance
Energy	1.85% 53.6kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	NA	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	NA	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	NA	0.82% 0.14g	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	8.62% 11.2g	130g per day for Men 19-50 years
Sugars	NA	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	21% 7.94g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	9.6% 5.38g	56g per day for Men 19-50 years

Vitamins

	Boiled Celeriac with Salt	Boiled Collards with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	83.8% 754μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	7.13% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.06% 0.4mg	8.65% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	19.5% 0.25mg	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	7.94% 31.8μg	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	40% 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	NA	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	672% 807μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celeriac with Salt	Boiled Collards with Salt	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	11.2% 0.1mg	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	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	8.3% 0.19mg	44% 1mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	6.83% 232mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	39.3% 589mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	4.15% 0.46mg	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 Boiled Collards with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Celeriac with Salt versus 7 oz of Boiled Collards 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 Boiled Collards with Salt:

• 7 oz of Boiled and Drained Collards with Salt contain more Vitamin A, 1.5 times more Vitamin B1, 2.9 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B6, 5.3 times more Vitamin B9 and 5.1 times more Vitamin C than Boiled and Drained Celeriac with Salt.
• Both Boiled Celeriac with Salt and Boiled Collards with Salt provide similar amounts of 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 and Drained Collards 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 Boiled Collards with Salt:

• 7 ounces of Boiled Celeriac with Salt have 2.1 times more Phosphorus and 1.5 times more Potassium than Boiled Collards with Salt.
• While 7 oz of Boiled and Drained Collards with Salt contain 5.4 times more Calcium, 2.6 times more Iron, 1.8 times more Magnesium and 5.3 times more Manganese than Boiled and Drained Celeriac with Salt.
• Both Boiled Celeriac with Salt and Boiled Collards with Salt contain similar levels of Copper, 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 and Drained Collards with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Collards with Salt contain 2.8 times more Protein than Boiled and Drained Celeriac with Salt.
• Both Boiled Celeriac with Salt and Boiled Collards with Salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled Celeriac with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Celeriac with Salt as well as Boiled and Drained Collards with Salt provide inadequate amounts of Energy in seven ounces.