Comparing Nutrients in 1 kilogram Boiled Celery with Salt VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Celery with Salt	16%	7%	77%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Boiled Celery with Salt	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	6.2% 180kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.8% 40g	155% 201g	130g per day for Men 19-50 years
Sugars	32.7% 23.7g	12.6% 9.1g	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	9.1% 6.6g	4% 2.9g	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	% 7.1g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 1.9g	g per day for Men 19-50 years
Fiber	42% 16g	47.4% 18g	38g per day for Men 19-50 years
Protein	15% 8.3g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Celery with Salt	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	230% 3mg	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	55% 220μg	25% 100μg	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	67.8% 61mg	144% 130mg	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	23.3% 3.5mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	315% 378μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celery with Salt	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	42% 420mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	209% 1.88mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.4% 494μg	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	52.5% 4.2mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	60% 1.38mg	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	35.7% 250mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	83.5% 2840mg	111% 3790mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	218% 3270mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	25.4% 941g	21% 770g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Celery with Salt VS Boiled Potato Flesh, Cooked In Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Celery with Salt versus 1 kg of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Celery with Salt vs Boiled Potato Flesh, Cooked In Skin:

• 1 kilogram of Boiled Celery with Salt has more Vitamin A, 2.4 times more Vitamin B2, 2.2 times more Vitamin B9, 35 times more Vitamin E and 17.2 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 2.5 times more Vitamin B1, 4.5 times more Vitamin B3, 2.7 times more Vitamin B5, 3.5 times more Vitamin B6 and 2.1 times more Vitamin C than Boiled and Drained Celery with Salt.
• 1 kilogram of Boiled Celery with Salt have insufficient amounts of Vitamin B3
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Boiled and Drained Celery with Salt as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Celery with Salt vs Boiled Potato Flesh, Cooked In Skin:

• 1 kilogram of Boiled Celery with Salt has 8.4 times more Calcium, 1.4 times more Iron, 81.8 times more Sodium and 1.2 times more Water than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 5.2 times more Copper, 1.8 times more Magnesium, 1.3 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Potassium and 2.1 times more Zinc than Boiled and Drained Celery with Salt.
• 1 kilogram of Boiled Celery with Salt lack sufficient amounts of Zinc
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium
• Both Boiled and Drained Celery with Salt as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Celery with Salt has 2.6 times more Sugars than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 4.8 times more Energy, 5 times more Carbohydrate and 2.3 times more Protein than Boiled and Drained Celery with Salt.
• Both Boiled Celery with Salt and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Celery with Salt provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Celery with Salt as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 6 in one kilogram.