Comparing Nutrients in 100 grams Almonds VS Boiled Celery

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Celery	16%	7%	77%

Macro Nutrients

	Almonds	Boiled Celery	Recommended Dietary Allowance
Energy	20% 579kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	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	16.6% 21.6g	3.08% 4g	130g per day for Men 19-50 years
Sugars	6% 4.35g	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	0.15% 0.11g	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	% 0.17g	% 0.71g	g per day for Men 19-50 years
Sucrose	% 3.95g	% 0.14g	g per day for Men 19-50 years
Fiber	33% 12.5g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	37.8% 21g	1.5% 0.83g	56g per day for Men 19-50 years

Vitamins

	Almonds	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	17% 0.21mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	2.33% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	6.34% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	6.6% 0.086mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	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	0% 0mg	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	171% 25.6mg	2.33% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	31.5% 37.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Celery	Recommended Dietary Allowance
Calcium	27% 269mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	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	46.4% 3.7mg	5.25% 0.42mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	4.6% 0.11mg	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	3.57% 25mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	6.07% 91mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	2.54% 94g	3700g per day for Men 19-50 years

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

• Almonds have 8.9 times more Vitamin B1, 16.3 times more Vitamin B2, 9.7 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 1.3 times more Vitamin B9 and 73.2 times more Vitamin E than Boiled and Drained Celery.
• While Boiled and Drained Celery contains more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds 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 Almonds vs Boiled Celery:

• Almonds have 6.4 times more Calcium, 28.6 times more Copper, 8.8 times more Iron, 22.5 times more Magnesium, 20.6 times more Manganese, 19.2 times more Phosphorus, 2.6 times more Potassium, 4.1 times more Selenium and 22.3 times more Zinc than Boiled and Drained Celery.
• While Boiled and Drained Celery contains 91 times more Sodium and 21.3 times more Water than Almonds.

Comparison of macro-nutrients per 100 grams:

• Almonds have 32.2 times more Energy, 312.1 times more Fat, 95.1 times more Saturated Fat, 164.3 times more Omega 6, 5.4 times more Carbohydrate, 1.8 times more Sugars, 7.8 times more Fiber and 25.5 times more Protein than Boiled and Drained Celery.
• Both Almonds as well as Boiled and Drained Celery have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 g.