Comparing Nutrients in 1 kilogram Boiled Celery VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Celery	16%	7%	77%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Boiled Celery	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	15% 2.54g	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	184% 240g	130g per day for Men 19-50 years
Sugars	32.7% 23.7g	2.9% 2.1g	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	0% 0g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 1.4g	g per day for Men 19-50 years
Fiber	42% 16g	52.6% 20g	38g per day for Men 19-50 years
Protein	15% 8.3g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Celery	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.72mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.4% 3.17mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	151% 1.96mg	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	82.5% 330μg	77.5% 310μg	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	85.6% 77mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	315% 378μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celery	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	42% 420mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	85.6% 0.77mg	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	52.5% 4.2mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	68.3% 1.57mg	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	116% 810mg	700mg per day for Men 19-50 years
Potassium	83.5% 2840mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	60.7% 910mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	25.4% 941g	18% 671g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Celery vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Drained Celery has more Vitamin A, 1.9 times more Vitamin B2, 3.5 times more Vitamin E and 18 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.6 times more Vitamin B1, 5.8 times more Vitamin B3, 1.4 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.3 times more Vitamin C than Boiled and Drained Celery.
• Both Boiled and Drained Celery and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B9 per 1 kg.
• Both Boiled and Drained Celery as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Celery vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Drained Celery has 3.2 times more Calcium, 2 times more Selenium and 1.4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.1 times more Copper, 1.5 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese, 3.2 times more Phosphorus, 1.3 times more Potassium, 3.8 times more Sodium and 2.4 times more Zinc than Boiled and Drained Celery.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Celery has 11.3 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 8.1 times more Energy, 31.2 times more Fat, 31.2 times more Saturated Fat, more Omega 3, 3.4 times more Omega 6, 6 times more Carbohydrate and 2.8 times more Protein than Boiled and Drained Celery.
• Both Boiled and Drained Celery and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Fiber per 1 kg.
• Both Boiled and Drained Celery as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.