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

Macros Ratio

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

Macro Nutrients

	Boiled Celery with Salt	Boiled Celeriac with Salt	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.1% 7.94g	9% 11.7g	130g per day for Men 19-50 years
Sugars	6.5% 4.7g	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	1.8% 1.3g	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	% 1.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	NA	38g per day for Men 19-50 years
Protein	2.94% 1.65g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Celery with Salt	Boiled Celeriac with Salt	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.17% 0.093mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.96% 0.63mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	8.06% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	15.4% 0.2mg	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	11% 43.7μg	1.5% 5.95μg	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	13.5% 12mg	7.94% 7.14mg	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	4.63% 0.69mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	62.5% 75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celery with Salt	Boiled Celeriac with Salt	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	9.5% 0.085mg	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	10.4% 0.83mg	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	9.15% 0.21mg	8.3% 0.19mg	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	7.1% 49.6mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	43.3% 649mg	39.3% 589mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	5.05% 187g	4.95% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Celery with Salt VS Boiled Celeriac with Salt per 7 oz

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

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

• 7 ounces of Boiled Celery with Salt have more Vitamin A, 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 7.3 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled Celeriac with Salt.
• While 7 oz of Boiled and Drained Celeriac with Salt contain 1.3 times more Vitamin B3 than Boiled and Drained Celery with Salt.
• Both Boiled Celery with Salt and Boiled Celeriac with Salt provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Boiled Celery with Salt have insufficient amounts of Vitamin B3
• 7 ounces of Boiled Celeriac with Salt have insufficient amounts of Vitamin A and Vitamin B9
• Both Boiled and Drained Celery with Salt as well as Boiled and Drained Celeriac with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Celery with Salt have 1.6 times more Calcium and 1.6 times more Potassium than Boiled Celeriac with Salt.
• While 7 oz of Boiled and Drained Celeriac with Salt contain 2.6 times more Phosphorus than Boiled and Drained Celery with Salt.
• Both Boiled Celery with Salt and Boiled Celeriac with Salt contain similar levels of Copper, Iron, Magnesium, Manganese, Sodium and Water per seven ounces.
• Both Boiled and Drained Celery with Salt as well as Boiled and Drained Celeriac with Salt lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Celeriac with Salt contain 1.5 times more Carbohydrate than Boiled and Drained Celery with Salt.
• Both Boiled and Drained Celery with Salt as well as Boiled and Drained Celeriac with Salt provide inadequate amounts of Energy and Protein in seven ounces.