Comparing Nutrients in 7 ounces Celery VS Celtuce

Macros Ratio

	Protein	Fat	Carbs
Celery	17%	9%	74%
Celtuce	16%	13%	71%

Macro Nutrients

	Celery	Celtuce	Recommended Dietary Allowance
Energy	0.96% 27.8kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	NA	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	5.57% 7.24g	130g per day for Men 19-50 years
Sugars	3.67% 2.66g	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% 0.73g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	Celery	Celtuce	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	38.6% 347μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	6.82% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.76% 0.49mg	7.26% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	18% 71.4μg	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	6.84% 6.15mg	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	3.57% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.5% 58μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celery	Celtuce	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	8.8% 0.079mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	4.96% 0.4mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	8.9% 0.2mg	59.4% 1.37mg	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	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	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	10.6% 159mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	5.1% 189g	5.07% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Celery vs Celtuce:

• Raw Celery has 1.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Celtuce.
• While Raw Celtuce contains 8 times more Vitamin A, 2.6 times more Vitamin B1, 1.7 times more Vitamin B3, 1.3 times more Vitamin B9 and 6.3 times more Vitamin C than Raw Celery.
• Both Raw Celery and Raw Celtuce have similar amounts of Vitamin B2 per 7 oz.
• Both Raw Celery as well as Raw Celtuce have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Celery vs Celtuce:

• Raw Celery has 7.3 times more Sodium than Raw Celtuce.
• While Raw Celtuce contains 2.8 times more Iron, 2.5 times more Magnesium, 6.7 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium, 2.3 times more Selenium and 2.1 times more Zinc than Raw Celery.
• Both Raw Celery and Raw Celtuce have similar amounts of Calcium, Copper and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Both Raw Celery and Raw Celtuce have similar amounts of macro-nutrients per 7 oz
• Both Raw Celery and Raw Celtuce have similar amounts of Carbohydrate, Fiber and Protein per 7 oz.
• Both Raw Celery as well as Raw Celtuce have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 7 oz.