Comparing Nutrients in 7 ounces Boiled Celery VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Celery	16%	7%	77%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Boiled Celery	Frozen Carrots	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	2.9% 0.49g	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	12% 15.7g	130g per day for Men 19-50 years
Sugars	6.5% 4.7g	13% 9.45g	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	0.85% 0.62g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 8.04g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	2.94% 1.65g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Boiled Celery	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.046mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.6% 0.74mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	14.5% 0.19mg	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	16.4% 65.5μg	4.96% 20μg	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	5.5% 4.96mg	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	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	62.5% 75μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celery	Frozen Carrots	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	16.3% 0.15mg	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	11% 0.87mg	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	14.8% 0.34mg	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	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	12% 181mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	5.05% 187g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Celery VS Frozen Carrots per 7 oz

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

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

• 7 ounces of Boiled Celery have 1.9 times more Vitamin B2, 1.7 times more Vitamin B5, 3.3 times more Vitamin B9, 2.4 times more Vitamin C and 2.1 times more Vitamin K than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 27.3 times more Vitamin A, 1.9 times more Vitamin B1 and 1.6 times more Vitamin E than Boiled and Drained Celery.
• Both Boiled Celery and Frozen Carrots provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Boiled Celery have insufficient amounts of Vitamin B1
• Both Boiled and Drained Celery as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Celery vs Frozen Carrots:

• 7 ounces of Boiled Celery have 1.2 times more Potassium and 1.3 times more Sodium than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 2.1 times more Copper, 1.6 times more Manganese, 1.3 times more Phosphorus and 2.4 times more Zinc than Boiled and Drained Celery.
• Both Boiled Celery and Frozen Carrots contain similar levels of Calcium, Iron, Magnesium and Water per seven ounces.
• 7 ounces of Boiled Celery lack sufficient amounts of Zinc
• Both Boiled and Drained Celery as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Carrots, Unprepared contain 2 times more Carbohydrate, 2 times more Sugars and 2.1 times more Fiber than Boiled and Drained Celery.
• Both Boiled and Drained Celery as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.