Comparing Nutrients in 7 ounces Boiled Celeriac VS Celtuce

Macros Ratio

	Protein	Fat	Carbs
Boiled Celeriac	13%	6%	81%
Celtuce	16%	13%	71%

Macro Nutrients

	Boiled Celeriac	Celtuce	Recommended Dietary Allowance
Energy	1.85% 53.6kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	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	5.57% 7.24g	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	6.27% 2.4g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Celeriac	Celtuce	Recommended Dietary Allowance
Vitamin A	0% 0μg	38.6% 347μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	6.82% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.06% 0.4mg	7.26% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	7.63% 0.099mg	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	23% 91μg	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	43% 38.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celeriac	Celtuce	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	8.8% 0.079mg	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	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	8.3% 0.19mg	59.4% 1.37mg	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	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	19.3% 655mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	8.07% 121mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.95% 183g	5.07% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Celeriac VS Celtuce per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Celeriac vs Celtuce:

• 7 ounces of Boiled Celeriac have 2 times more Vitamin B6 than Celtuce.
• While 7 oz of Raw Celtuce contain more Vitamin A, 2 times more Vitamin B1, 1.9 times more Vitamin B2, 1.3 times more Vitamin B3, 15.3 times more Vitamin B9 and 5.4 times more Vitamin C than Boiled and Drained Celeriac.
• Both Boiled Celeriac and Celtuce provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Boiled Celeriac have insufficient amounts of Vitamin A and Vitamin B9
• Both Boiled and Drained Celeriac as well as Raw Celtuce have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Celeriac vs Celtuce:

• 7 ounces of Boiled Celeriac have 1.7 times more Phosphorus and 5.5 times more Sodium than Celtuce.
• While 7 oz of Raw Celtuce contain 1.5 times more Calcium, 1.3 times more Iron, 2.3 times more Magnesium, 7.2 times more Manganese, 1.9 times more Potassium and 1.4 times more Zinc than Boiled and Drained Celeriac.
• Both Boiled Celeriac and Celtuce contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Boiled Celeriac lack sufficient amounts of Zinc
• Both Boiled and Drained Celeriac as well as Raw Celtuce lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Celeriac have 1.6 times more Carbohydrate than Celtuce.
• While 7 oz of Raw Celtuce contain 1.4 times more Fiber than Boiled and Drained Celeriac.
• Both Boiled and Drained Celeriac as well as Raw Celtuce provide inadequate amounts of Energy and Protein in seven ounces.