Comparing Nutrients in 100 grams Celery VS Celeriac

Macros Ratio

	Protein	Fat	Carbs
Celery	17%	9%	74%
Celeriac	13%	6%	81%

Macro Nutrients

	Celery	Celeriac	Recommended Dietary Allowance
Energy	0.48% 14kcal	1.45% 42kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.25% 0.079g	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	0.46% 0.079g	0.87% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.3% 2.97g	7.08% 9.2g	130g per day for Men 19-50 years
Sugars	1.85% 1.34g	2.2% 1.6g	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	0.51% 0.37g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.08g	NA	g per day for Men 19-50 years
Fiber	4.2% 1.6g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	1.23% 0.69g	2.68% 1.5g	56g per day for Men 19-50 years

Vitamins

	Celery	Celeriac	Recommended Dietary Allowance
Vitamin A	2.44% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.75% 0.021mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	7.04% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	12.7% 0.17mg	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	9% 36μg	2% 8μg	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	3.44% 3.1mg	8.9% 8mg	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	1.8% 0.27mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.4% 29.3μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celery	Celeriac	Recommended Dietary Allowance
Calcium	4% 40mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	3.9% 0.035mg	7.78% 0.07mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	2.5% 0.2mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	4.48% 0.1mg	6.87% 0.16mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.43% 24mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	2.58% 95g	2.38% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Celery VS Celeriac per 100 g

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

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

• 100 grams of Celery have more Vitamin A and 4.5 times more Vitamin B9 than Celeriac.
• While 100 g of Raw Celeriac contain 2.4 times more Vitamin B1, 2.2 times more Vitamin B3, 1.4 times more Vitamin B5, 2.2 times more Vitamin B6, 2.6 times more Vitamin C, 1.3 times more Vitamin E and 1.4 times more Vitamin K than Raw Celery.
• Both Celery and Celeriac provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Celery have insufficient amounts of Vitamin B1 and Vitamin E
• 100 grams of Celeriac have insufficient amounts of Vitamin A
• Both Raw Celery as well as Raw Celeriac have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Celery vs Celeriac:

• 100 g of Raw Celeriac contain 2 times more Copper, 3.5 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese, 4.8 times more Phosphorus and 2.5 times more Zinc than Raw Celery.
• Both Celery and Celeriac contain similar levels of Calcium, Potassium, Sodium and Water per 100 grams.
• 100 grams of Celery lack sufficient amounts of Zinc
• Both Raw Celery as well as Raw Celeriac lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Celeriac contain 3.1 times more Carbohydrate and 2.2 times more Protein than Raw Celery.
• Both Celery and Celeriac offer comparable quantities of Fiber per 100 grams.
• 100 grams of Celery provide inadequate amounts of Protein
• Both Raw Celery as well as Raw Celeriac provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.