Comparing Nutrients in 14 ounces Boiled Celery VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Celery	16%	7%	77%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled Celery	Baked White Potatoes	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	12.6% 365kcal	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	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	13% 9.4g	8.38% 6.07g	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	3.6% 2.6g	1.97% 1.43g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0.56g	% 1.6g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	22% 8.33g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Boiled Celery	Baked White 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	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.23% 1.48mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	64.4% 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	37.7% 151μg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	125% 150μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celery	Baked White Potatoes	Recommended Dietary Allowance
Calcium	16.7% 167mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	56% 0.5mg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	18.3% 0.42mg	32.6% 0.75mg	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	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	33% 1127mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	24% 361mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	10% 374g	8.1% 299g	3700g per day for Men 19-50 years

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

• Boiled and Drained Celery has 26 times more Vitamin A, 1.6 times more Vitamin B2, 8.8 times more Vitamin E and 14 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Vitamin B1, 4.1 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 White Potatoes have similar amounts of Vitamin B5 and Vitamin B9 per 14 oz.
• Both Boiled and Drained Celery as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Celery has 4.2 times more Calcium, 2 times more Selenium, 13 times more Sodium and 1.2 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.5 times more Copper, 1.5 times more Iron, 2.3 times more Magnesium, 1.8 times more Manganese, 3 times more Phosphorus, 1.9 times more Potassium and 2.5 times more Zinc than Boiled and Drained Celery.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Celery has 1.5 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.1 times more Energy, 5.3 times more Carbohydrate, 1.3 times more Fiber and 2.5 times more Protein than Boiled and Drained Celery.
• Both Boiled and Drained Celery as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.