Comparing Nutrients in 100 grams Boiled Celeriac VS Boiled Celery

Macros Ratio

	Protein	Fat	Carbs
Boiled Celeriac	13%	6%	81%
Boiled Celery	16%	7%	77%

Macro Nutrients

	Boiled Celeriac	Boiled Celery	Recommended Dietary Allowance
Energy	0.93% 27kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	NA	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.54% 5.9g	3.08% 4g	130g per day for Men 19-50 years
Sugars	NA	3.27% 2.37g	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	0.91% 0.66g	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	% 0.71g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	3.16% 1.2g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	1.7% 0.96g	1.5% 0.83g	56g per day for Men 19-50 years

Vitamins

	Boiled Celeriac	Boiled Celery	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.9% 26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.25% 0.027mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.67% 0.43mg	2.33% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.06% 0.2mg	6.34% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.77% 0.1mg	6.6% 0.086mg	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	0.75% 3μg	8.25% 33μg	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	4% 3.6mg	6.78% 6.1mg	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	NA	2.33% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.5% 37.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celeriac	Boiled Celery	Recommended Dietary Allowance
Calcium	2.6% 26mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	4.78% 0.043mg	4% 0.036mg	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	5.38% 0.43mg	5.25% 0.42mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	4.17% 0.096mg	4.6% 0.11mg	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	9.43% 66mg	3.57% 25mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	4.07% 61mg	6.07% 91mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.54% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Celeriac vs Boiled Celery:

• Boiled and Drained Celery contains more Vitamin A, 1.9 times more Vitamin B2, 1.6 times more Vitamin B5, 11 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Celeriac.
• Both Boiled and Drained Celeriac and Boiled and Drained Celery have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 100 g.
• Both Boiled and Drained Celeriac as well as Boiled and Drained Celery have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Celeriac vs Boiled Celery:

• Boiled and Drained Celeriac has 2.6 times more Phosphorus and 1.4 times more Zinc than Boiled and Drained Celery.
• While Boiled and Drained Celery contains 1.6 times more Calcium, 1.6 times more Potassium, 2.5 times more Selenium and 1.5 times more Sodium than Boiled and Drained Celeriac.
• Both Boiled and Drained Celeriac and Boiled and Drained Celery have similar amounts of Copper, Iron, Magnesium, Manganese and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Celeriac has 1.5 times more Carbohydrate than Boiled and Drained Celery.
• While Boiled and Drained Celery contains 1.3 times more Fiber than Boiled and Drained Celeriac.
• Both Boiled and Drained Celeriac and Boiled and Drained Celery have similar amounts of Protein per 100 g.
• Both Boiled and Drained Celeriac as well as Boiled and Drained Celery have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 100 g.