Comparing Nutrients in 100 grams Celeriac VS Boiled Celery

Macros Ratio

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

Macro Nutrients

	Celeriac	Boiled Celery	Recommended Dietary Allowance
Energy	1.45% 42kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.87% 0.15g	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	7.08% 9.2g	3.08% 4g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	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	4.74% 1.8g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	2.68% 1.5g	1.5% 0.83g	56g per day for Men 19-50 years

Vitamins

	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	4.17% 0.05mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	2.33% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.04% 0.35mg	6.34% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	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	2% 8μg	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	8.9% 8mg	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	2.4% 0.36mg	2.33% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	31.5% 37.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celeriac	Boiled Celery	Recommended Dietary Allowance
Calcium	4.3% 43mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	7.78% 0.07mg	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	8.75% 0.7mg	5.25% 0.42mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	6.87% 0.16mg	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	16.4% 115mg	3.57% 25mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	6.07% 91mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	2.38% 88g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Celeriac VS Boiled Celery per 100 g

Compare the macro and micronutrient content in 100 g of Celeriac versus 100 g of Boiled Celery to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Celeriac have 2.2 times more Vitamin B1, 1.9 times more Vitamin B3, 1.9 times more Vitamin B6 and 1.3 times more Vitamin C than Boiled Celery.
• While 100 g of Boiled and Drained Celery contain more Vitamin A and 4.1 times more Vitamin B9 than Raw Celeriac.
• Both Celeriac and Boiled Celery provide similar amounts of Vitamin B2, Vitamin B5, Vitamin E and Vitamin K per 100 grams.
• 100 grams of Celeriac have insufficient amounts of Vitamin A
• 100 grams of Boiled Celery have insufficient amounts of Vitamin B1
• Both Raw Celeriac as well as Boiled and Drained Celery have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Celeriac vs Boiled Celery:

• 100 grams of Celeriac have 1.9 times more Copper, 1.7 times more Iron, 1.7 times more Magnesium, 1.5 times more Manganese, 4.6 times more Phosphorus and 2.4 times more Zinc than Boiled Celery.
• Both Celeriac and Boiled Celery contain similar levels of Calcium, Potassium, Sodium and Water per 100 grams.
• 100 grams of Boiled Celery lack sufficient amounts of Zinc
• Both Raw Celeriac as well as Boiled and Drained Celery lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Celeriac have 2.3 times more Carbohydrate and 1.8 times more Protein than Boiled Celery.
• While 100 g of Boiled and Drained Celery contain 1.5 times more Sugars than Raw Celeriac.
• Both Celeriac and Boiled Celery offer comparable quantities of Fiber per 100 grams.
• 100 grams of Boiled Celery provide inadequate amounts of Protein
• Both Raw Celeriac as well as Boiled and Drained Celery provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.