Comparing Nutrients in 7 ounces Celery VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Celery	17%	9%	74%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Celery	Cooked Ripe Red Tomatoes	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	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.49% 0.083g	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	6.12% 7.96g	130g per day for Men 19-50 years
Sugars	3.67% 2.66g	6.8% 4.94g	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	3.6% 2.6g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Celery	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.76% 0.49mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	12% 0.16mg	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	6.45% 25.8μg	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	50.3% 45.2mg	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	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.5% 58μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celery	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	16.5% 0.15mg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	8.9% 0.2mg	9.06% 0.21mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	12.7% 433mg	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	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	5.1% 189g	5.06% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Celery vs Cooked Ripe Red Tomatoes:

• Raw Celery has 2.6 times more Vitamin B2, 1.9 times more Vitamin B5, 2.8 times more Vitamin B9 and 10.5 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.7 times more Vitamin B1, 1.7 times more Vitamin B3, 7.4 times more Vitamin C and 2.1 times more Vitamin E than Raw Celery.
• Both Raw Celery and Cooked Ripe Red Tomatoes have similar amounts of Vitamin A and Vitamin B6 per 7 oz.
• Both Raw Celery as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Celery vs Cooked Ripe Red Tomatoes:

• Raw Celery has 3.6 times more Calcium, 1.2 times more Magnesium and 7.3 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.1 times more Copper and 3.4 times more Iron than Raw Celery.
• Both Raw Celery and Cooked Ripe Red Tomatoes have similar amounts of Manganese, Phosphorus, Potassium, Zinc and Water per 7 oz.
• Both Raw Celery as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Celery has 2.3 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Carbohydrate, 1.9 times more Sugars, 3.5 times more Fructose and 1.4 times more Protein than Raw Celery.
• Both Raw Celery as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.