Comparing Nutrients in 7 ounces Fresh Orange juice VS Celeriac

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Celeriac	13%	6%	81%

Macro Nutrients

	Fresh Orange juice	Celeriac	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	14% 18.3g	130g per day for Men 19-50 years
Sugars	23% 16.7g	4.38% 3.18g	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	5.8% 4.2g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Celeriac	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	25% 0.33mg	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	15% 59.5μg	3.97% 16μg	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	110% 99mg	17.6% 16mg	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	0.53% 0.079mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	68% 81.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Celeriac	Recommended Dietary Allowance
Calcium	2.2% 22mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	15.4% 0.14mg	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	4.96% 0.4mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	13.6% 0.31mg	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	4.8% 33.7mg	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	13.2% 198mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.7% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Celeriac per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Celeriac to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Celeriac:

• 7 ounces of Fresh Orange juice have 1.8 times more Vitamin B1, 3.8 times more Vitamin B9 and 6.3 times more Vitamin C than Celeriac.
• While 7 oz of Raw Celeriac contain 2 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B5, 4.1 times more Vitamin B6, 9 times more Vitamin E and 410 times more Vitamin K than Raw Orange juice.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Orange juice as well as Raw Celeriac have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Celeriac:

• 7 oz of Raw Celeriac contain 3.9 times more Calcium, 1.6 times more Copper, 3.5 times more Iron, 1.8 times more Magnesium, 11.3 times more Manganese, 6.8 times more Phosphorus, 1.5 times more Potassium, 100 times more Sodium and 6.6 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Celeriac contain similar levels of Water per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• Both Raw Orange juice as well as Raw Celeriac lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fresh Orange juice have 5.3 times more Sugars than Celeriac.
• While 7 oz of Raw Celeriac contain 9 times more Fiber and 2.1 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Celeriac offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Fiber and Protein
• Both Raw Orange juice as well as Raw Celeriac provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.