Comparing Nutrients in 100 calories Boiled Celeriac VS Frozen Broccoli Spears

Weight per 100 calories

• Boiled Celeriac: 370g
• Frozen Broccoli Spears: 345g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Boiled Celeriac or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Boiled Celeriac	13%	6%	81%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Celeriac	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.7g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	NA	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	NA	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	14% 18.4g	130g per day for Men 19-50 years
Sugars	NA	7% 5.07g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11.7% 4.44g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Celeriac	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	22% 197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.9% 1.6mg	9.96% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.8% 0.37mg	46.4% 0.6mg	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	2.78% 11μg	81% 324μg	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	15% 13.3mg	262% 236mg	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	31% 4.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celeriac	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	9.63% 96mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	17.7% 0.16mg	13.8% 0.12mg	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	20% 1.6mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	10.6% 44.4mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	15.5% 0.36mg	38.4% 0.88mg	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	35% 244mg	29% 203mg	700mg per day for Men 19-50 years
Potassium	19% 641mg	25.4% 862mg	3400mg per day for Men 19-50 years
Selenium	2.7% 1.5μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	15% 226mg	3.9% 58.6mg	1500mg per day for Men 19-50 years
Zinc	6.73% 0.74mg	10.7% 1.17mg	11mg per day for Men 19-50 years
Water	9.24% 342g	8.44% 312g	3700g per day for Men 19-50 years

Boiled Celeriac VS Frozen Broccoli Spears Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Celeriac or Frozen Broccoli Spears?

Lets compare vitamin content per 100 calories of Boiled Celeriac vs Frozen Broccoli Spears:

• 100 kcal of Frozen Broccoli Spears contain more Vitamin A, 2.5 times more Vitamin B1, 2.9 times more Vitamin B2, 1.6 times more Vitamin B6, 29.2 times more Vitamin B9 and 17.7 times more Vitamin C than Boiled and Drained Celeriac.
• Both Boiled Celeriac and Frozen Broccoli Spears provide similar amounts of Vitamin B3 and Vitamin B5 per 100 calories.
• 100 calories of Boiled Celeriac have insufficient amounts of Vitamin A
• Both Boiled and Drained Celeriac as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Celeriac vs Frozen Broccoli Spears:

• 100 calories of Boiled Celeriac have 1.3 times more Copper, 1.2 times more Phosphorus and 3.9 times more Sodium than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 1.5 times more Calcium, 1.6 times more Iron, 2.5 times more Manganese, 1.3 times more Potassium, 4.4 times more Selenium and 1.6 times more Zinc than Boiled and Drained Celeriac.
• Both Boiled Celeriac and Frozen Broccoli Spears contain similar levels of Magnesium and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Frozen Broccoli Spears contain 2.3 times more Fiber and 3 times more Protein than Boiled and Drained Celeriac.
• Both Boiled Celeriac and Frozen Broccoli Spears offer comparable quantities of Energy and Carbohydrate per 100 calories.