Comparing Nutrients in 7 ounces Celeriac VS Boiled Celery

Macros Ratio

	Protein	Fat	Carbs
Celeriac	13%	6%	81%
Boiled Celery	16%	7%	77%

Macro Nutrients

	Celeriac	Boiled Celery	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	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	14% 18.3g	6.1% 7.94g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	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	9.4% 3.57g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	2.94% 1.65g	56g per day for Men 19-50 years

Vitamins

	Celeriac	Boiled Celery	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	3.8% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	4.6% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	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	3.97% 16μg	16.4% 65.5μg	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	17.6% 16mg	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	4.76% 0.71mg	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68% 81.4μg	62.5% 75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celeriac	Boiled Celery	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	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	17.4% 1.4mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	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	32.6% 228mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	17.5% 595mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	13.2% 198mg	12% 181mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.7% 175g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Celeriac VS Boiled Celery per 7 oz

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

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

• 7 ounces of Celeriac have 2.2 times more Vitamin B1, 1.9 times more Vitamin B3, 1.9 times more Vitamin B6 and 1.3 times more Vitamin C than Boiled Celery.
• While 7 oz of Boiled and Drained Celery contain more Vitamin A and 4.1 times more Vitamin B9 than Raw Celeriac.
• Both Celeriac and Boiled Celery provide similar amounts of Vitamin B2, Vitamin B5, Vitamin E and Vitamin K per seven ounces.
• 7 ounces of Celeriac have insufficient amounts of Vitamin A
• 7 ounces of Boiled Celery have insufficient amounts of Vitamin B1
• Both Raw Celeriac as well as Boiled and Drained Celery have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Celeriac vs Boiled Celery:

• 7 ounces of Celeriac have 1.9 times more Copper, 1.7 times more Iron, 1.7 times more Magnesium, 1.5 times more Manganese, 4.6 times more Phosphorus and 2.4 times more Zinc than Boiled Celery.
• Both Celeriac and Boiled Celery contain similar levels of Calcium, Potassium, Sodium and Water per seven ounces.
• 7 ounces of Boiled Celery lack sufficient amounts of Zinc
• Both Raw Celeriac as well as Boiled and Drained Celery lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Celeriac have 2.3 times more Carbohydrate and 1.8 times more Protein than Boiled Celery.
• While 7 oz of Boiled and Drained Celery contain 1.5 times more Sugars than Raw Celeriac.
• Both Celeriac and Boiled Celery offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Celery provide inadequate amounts of Protein
• Both Raw Celeriac as well as Boiled and Drained Celery provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.