Comparing Nutrients in 14 ounces Boiled Celery VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Celery	16%	7%	77%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Boiled Celery	Baked Red Potatoes	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.75% 0.3g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	60% 77.8g	130g per day for Men 19-50 years
Sugars	13% 9.4g	7.83% 5.68g	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	3.6% 2.6g	2.4% 1.75g	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	% 2.8g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 0.56g	% 1.8g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	19% 7.14g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Celery	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.23% 1.48mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	64.7% 0.84mg	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	32.7% 131μg	26.8% 107μg	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	27% 24.2mg	55.6% 50mg	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	9.26% 1.4mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	125% 150μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celery	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	16.7% 167mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	76.7% 0.69mg	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	21% 1.67mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	18.3% 0.42mg	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	14% 99mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	33% 1127mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	24% 361mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10% 374g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Celery vs Baked Red Potatoes:

• Boiled and Drained Celery has 26 times more Vitamin A, 1.4 times more Vitamin B2, 1.2 times more Vitamin B9, 4.4 times more Vitamin E and 13.5 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.1 times more Vitamin B1, 4.3 times more Vitamin B3, 2.5 times more Vitamin B6 and 2.1 times more Vitamin C than Boiled and Drained Celery.
• Both Boiled and Drained Celery and Baked Whole Red Potatoes have similar amounts of Vitamin B5 per 14 oz.
• Both Boiled and Drained Celery as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Celery vs Baked Red Potatoes:

• Boiled and Drained Celery has 4.7 times more Calcium, 7.6 times more Sodium and 1.2 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.8 times more Copper, 1.7 times more Iron, 2.3 times more Magnesium, 1.6 times more Manganese, 2.9 times more Phosphorus, 1.9 times more Potassium and 2.9 times more Zinc than Boiled and Drained Celery.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Celery has 1.7 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.8 times more Energy, 4.9 times more Carbohydrate and 2.8 times more Protein than Boiled and Drained Celery.
• Both Boiled and Drained Celery and Baked Whole Red Potatoes have similar amounts of Fiber per 14 oz.
• Both Boiled and Drained Celery as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.