Comparing Nutrients in 100 grams Canned Carrots with Liquids and Salt VS Celery

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Celery	17%	9%	74%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Celery	Recommended Dietary Allowance
Energy	0.79% 23kcal	0.48% 14kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	0.46% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.13% 5.37g	2.3% 2.97g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	1.85% 1.34g	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	NA	0.51% 0.37g	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	NA	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.08g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	1.23% 0.69g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Celery	Recommended Dietary Allowance
Vitamin A	68% 613μg	2.44% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.6% 0.019mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	4.4% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	4.92% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	5.7% 0.074mg	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	2% 8μg	9% 36μg	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	2.22% 2mg	3.44% 3.1mg	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	4.87% 0.73mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	24.4% 29.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Celery	Recommended Dietary Allowance
Calcium	3.1% 31mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	3.9% 0.035mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4μg	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	6.5% 0.52mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	4.48% 0.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.86% 20mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.58% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Celery per 100 g

Compare the macro and micronutrient content in 100 g of Canned Carrots with Liquids and Salt versus 100 g of Celery to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Carrots with Liquids and Salt vs Celery:

• 100 grams of Canned Carrots with Liquids and Salt have 27.9 times more Vitamin A, 1.3 times more Vitamin B3, 1.5 times more Vitamin B6 and 2.7 times more Vitamin E than Celery.
• While 100 g of Raw Celery contain 2.1 times more Vitamin B2, 1.8 times more Vitamin B5, 4.5 times more Vitamin B9, 1.6 times more Vitamin C and 3 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• 100 grams of Celery have insufficient amounts of Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Celery have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Carrots with Liquids and Salt vs Celery:

• 100 grams of Canned Carrots with Liquids and Salt have 2.9 times more Copper, 2.6 times more Iron, 4.4 times more Manganese, 3 times more Sodium and 2.2 times more Zinc than Celery.
• While 100 g of Raw Celery contain 1.3 times more Calcium and 1.5 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Celery contain similar levels of Magnesium, Phosphorus and Water per 100 grams.
• 100 grams of Celery lack sufficient amounts of Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Celery lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Carrots with Liquids and Salt have 1.8 times more Carbohydrate and 1.8 times more Sugars than Celery.
• Both Canned Carrots with Liquids and Salt and Celery offer comparable quantities of Fiber per 100 grams.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Celery provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 100 grams.