Comparing Nutrients in 7 ounces Celery VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Celery	17%	9%	74%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Celery	Boiled Carrots	Recommended Dietary Allowance
Energy	0.96% 27.8kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.53% 5.9g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	3.67% 2.66g	9.44% 6.85g	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% 0.73g	0.99% 0.71g	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	% 0.79g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 5.36g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Celery	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.76% 0.49mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	23.4% 0.3mg	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	18% 71.4μg	6.95% 27.8μg	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	6.84% 6.15mg	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	3.57% 0.54mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.5% 58μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celery	Boiled Carrots	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	3.75% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	2.36% 94μg	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	4.96% 0.4mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	8.9% 0.2mg	13.4% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.8% 47.6mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	5.1% 189g	4.84% 179g	3700g per day for Men 19-50 years

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

• Raw Celery has 1.3 times more Vitamin B2, 2.6 times more Vitamin B9 and 2.1 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 38.7 times more Vitamin A, 3.1 times more Vitamin B1, 2 times more Vitamin B3, 2.1 times more Vitamin B6 and 3.8 times more Vitamin E than Raw Celery.
• Both Raw Celery and Boiled and Drained Carrots have similar amounts of Vitamin B5 and Vitamin C per 7 oz.
• Both Raw Celery as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Celery vs Boiled Carrots:

• Raw Celery has 1.3 times more Calcium, 2.1 times more Copper and 1.4 times more Sodium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 11.9 times more Fluoride, 1.7 times more Iron, 1.5 times more Manganese, 1.8 times more Selenium and 1.5 times more Zinc than Raw Celery.
• Both Raw Celery and Boiled and Drained Carrots have similar amounts of Magnesium, Phosphorus, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Carrots contain 2.5 times more Energy, 2.8 times more Carbohydrate, 2.6 times more Sugars and 1.9 times more Fiber than Raw Celery.
• Both Raw Celery and Boiled and Drained Carrots have similar amounts of Protein per 7 oz.
• Both Raw Celery as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.