Comparing Nutrients in 7 ounces Celery VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Celery	17%	9%	74%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Celery	Florida Oranges	Recommended Dietary Allowance
Energy	0.96% 27.8kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.36% 0.062g	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	17.6% 23g	130g per day for Men 19-50 years
Sugars	3.67% 2.66g	25% 18g	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Celery	Florida Oranges	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.76% 0.49mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	7.8% 0.1mg	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	8.43% 33.7μg	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	99% 89.3mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.5% 58μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celery	Florida Oranges	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	8.6% 0.077mg	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	2.23% 0.18mg	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	2.07% 0.048mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	5.1% 189g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Celery VS Florida Oranges per 7 oz

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

Lets compare vitamin content per 7 ounces of Celery vs Florida Oranges:

• 7 ounces of Celery have 2 times more Vitamin A, 1.4 times more Vitamin B2, 1.5 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin K than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 4.8 times more Vitamin B1, 1.3 times more Vitamin B3 and 14.5 times more Vitamin C than Raw Celery.
• Both Celery and Florida Oranges provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Celery have insufficient amounts of Vitamin B1
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Celery as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Celery vs Florida Oranges:

• 7 ounces of Celery have 2.2 times more Iron, 4.3 times more Manganese, 2 times more Phosphorus, 1.5 times more Potassium and more Sodium than Florida Oranges.
• Both Celery and Florida Oranges contain similar levels of Calcium, Copper, Magnesium and Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Celery as well as Raw Florida Oranges lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Florida Oranges contain 3.9 times more Carbohydrate, 6.8 times more Sugars and 1.5 times more Fiber than Raw Celery.
• Both Raw Celery as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.