Comparing Nutrients in 100 grams Boiled Celery VS Celtuce

Macros Ratio

	Protein	Fat	Carbs
Boiled Celery	16%	7%	77%
Celtuce	16%	13%	71%

Macro Nutrients

	Boiled Celery	Celtuce	Recommended Dietary Allowance
Energy	0.62% 18kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.08% 4g	2.8% 3.65g	130g per day for Men 19-50 years
Sugars	3.27% 2.37g	NA	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	0.91% 0.66g	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	% 0.71g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	4.2% 1.6g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	1.5% 0.83g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Boiled Celery	Celtuce	Recommended Dietary Allowance
Vitamin A	2.9% 26μg	19.4% 175μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.33% 0.37mg	3.44% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.34% 0.32mg	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.6% 0.086mg	3.85% 0.05mg	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	8.25% 33μg	11.5% 46μg	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	6.78% 6.1mg	21.7% 19.5mg	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	2.33% 0.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.5% 37.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celery	Celtuce	Recommended Dietary Allowance
Calcium	4.2% 42mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	4.44% 0.04mg	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	5.25% 0.42mg	6.88% 0.55mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	4.6% 0.11mg	30% 0.69mg	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	3.57% 25mg	5.57% 39mg	700mg per day for Men 19-50 years
Potassium	8.35% 284mg	9.7% 330mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	6.07% 91mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.54% 94g	2.55% 95g	3700g per day for Men 19-50 years

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

• Boiled and Drained Celery has 1.7 times more Vitamin B5 and 1.7 times more Vitamin B6 than Raw Celtuce.
• While Raw Celtuce contains 6.7 times more Vitamin A, 2.4 times more Vitamin B1, 1.5 times more Vitamin B3, 1.4 times more Vitamin B9 and 3.2 times more Vitamin C than Boiled and Drained Celery.
• Both Boiled and Drained Celery and Raw Celtuce have similar amounts of Vitamin B2 per 100 g.
• Both Boiled and Drained Celery as well as Raw Celtuce have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Celery vs Celtuce:

• Boiled and Drained Celery has 8.3 times more Sodium than Raw Celtuce.
• While Raw Celtuce contains 1.3 times more Iron, 2.3 times more Magnesium, 6.5 times more Manganese, 1.6 times more Phosphorus and 1.9 times more Zinc than Boiled and Drained Celery.
• Both Boiled and Drained Celery and Raw Celtuce have similar amounts of Calcium, Copper, Potassium, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Both Boiled and Drained Celery and Raw Celtuce have similar amounts of macro-nutrients per 100 g
• Both Boiled and Drained Celery and Raw Celtuce have similar amounts of Carbohydrate, Fiber and Protein per 100 g.
• Both Boiled and Drained Celery as well as Raw Celtuce have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 100 g.