Comparing Nutrients in 500 calories CeleryVS Boiled Broccoli

Weight per 500 calories

Celery

3571g

Boiled Broccoli

1429g

Boiled and Drained Broccoli has 2.5 times more energy per unit of mass than Raw Celery, which is low in comparison to other foods. Celery having very low energy density.

Which food has more nutrients per 500 calories - Celery or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Celery

17%

74%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Celeryvs Boiled Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.26%6.07g

Fat

6.04%5.86g

6.07 gvs5.86 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.7%1.5g

Saturated Fat

3.53%1.13g

1.5 gvs1.13 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

106%1.7g

0 gvs1.7 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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16.6%2.82g

Omega 6

4.3%0.73g

2.82 gvs0.73 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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81.6%106g

Carbohydrate

79%103g

106 gvs103 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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66%48g

Sugars

27.4%20g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

48 gvs20 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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18.2%13.2g

Fructose

14.6%10.6g

≤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]

13.2 gvs10.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%14.3g

Glucose

%7g

14.3 gvs7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.86g

Sucrose

%1.14g

2.86 gvs1.14 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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150%57g

Fiber

124%47g

57 gvs47 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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44%24.6g

Protein

60.7%34g

24.6 gvs34 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Celeryvs Boiled Broccoli

87.3%786μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

786 μgvs1100 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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62.5%0.75mg

Vitamin B1

75%0.9mg

Thiamine

0.75 mgvs0.9 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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157%2.04mg

Vitamin B2

135%1.76mg

Riboflavin

2.04 mgvs1.76 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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71.4%11.4mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

11.4 mgvs7.9 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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176%8.8mg

Vitamin B5

176%8.8mg

Pantothenic acid

8.8 mgvs8.8 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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203%2.64mg

Vitamin B6

220%2.86mg

Pyridoxine

2.64 mgvs2.86 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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321%1286μg

Vitamin B9

386%1543μg

Folates and Folic Acid

1286 μgvs1543 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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123%111mg

Vitamin C

1030%927mg

Ascorbic acid

111 mgvs927 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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64.3%9.64mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

9.64 mgvs20.7 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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872%1046μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

1046 μgvs2016 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Celeryvs Boiled Broccoli

143%1429mg

Calcium

57%571mg

1429 mgvs571 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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139%1.25mg

Copper

97%0.87mg

1.25 mgvs0.87 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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3.57%143μg

Fluoride

1.43%57μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

143 μgvs57 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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89.3%7.14mg

Iron

120%9.57mg

7.14 mgvs9.57 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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94%393mg

Magnesium

71.4%300mg

393 mgvs300 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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160%3.68mg

Manganese

120%2.77mg

3.68 mgvs2.77 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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0%0μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

0 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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122%857mg

Phosphorus

137%957mg

857 mgvs957 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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273%9286mg

Potassium

123%4186mg

9286 mgvs4186 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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26%14.3μg

Selenium

41.6%23μg

14.3 μgvs23 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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190%2857mg

Sodium

39%586mg

2857 mgvs586 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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42.2%4.64mg

Zinc

58.4%6.43mg

4.64 mgvs6.43 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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92%3408g

Water

34.5%1275g

3408 gvs1275 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Celery vs Boiled Broccoli:

Raw Celery has 1.4 times more Vitamin B3 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.4 times more Vitamin A, 8.4 times more Vitamin C, 2.1 times more Vitamin E and 1.9 times more Vitamin K than Raw Celery.
Both Raw Celery and Boiled and Drained Broccoli have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 500 kcal.
Both Raw Celery as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Celery vs Boiled Broccoli:

Raw Celery has 2.5 times more Calcium, 1.4 times more Copper, 1.3 times more Magnesium, 1.3 times more Manganese, 2.2 times more Potassium, 4.9 times more Sodium and 2.7 times more Water than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.3 times more Iron, 1.6 times more Selenium and 1.4 times more Zinc than Raw Celery.
Both Raw Celery and Boiled and Drained Broccoli have similar amounts of Phosphorus per 500 kcal.
Both Raw Celery as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Celery has 3.9 times more Omega 6, 2.4 times more Sugars, 1.3 times more Fructose and 1.2 times more Fiber than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains more Omega 3 and 1.4 times more Protein than Raw Celery.
Both Raw Celery and Boiled and Drained Broccoli have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
Both Raw Celery as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

CeleryVS Boiled CeleryBoiled BroccoliVS Boiled CeleryCeleryVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories CeleryVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Celery or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: