Comparing Nutrients in 1 kilogram Boiled Celery VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Celery	16%	7%	77%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Celery	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	NA	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	201% 262g	130g per day for Men 19-50 years
Sugars	32.7% 23.7g	9.5% 6.9g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	42% 16g	68.4% 26g	38g per day for Men 19-50 years
Protein	15% 8.3g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Celery	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	29% 260μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.72mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.4% 3.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	67.8% 61mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23.3% 3.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	315% 378μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celery	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	42% 420mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	NA	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	83.5% 2840mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	NA	55μg per day for Men 19-50 years
Sodium	60.7% 910mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	NA	11mg per day for Men 19-50 years
Water	25.4% 941g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Celery VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Celery versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Celery vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Boiled Celery has 3.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Boiled Celery vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Boiled Celery has 2.8 times more Calcium and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.6 times more Potassium and 3.3 times more Sodium than Boiled and Drained Celery.
• Both Boiled Celery and Frozen Roasted Potatoes with Salt contain similar levels of Iron per one kilogram.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Celery has 3.4 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 7.1 times more Energy, 6.5 times more Carbohydrate, 1.6 times more Fiber and 2.7 times more Protein than Boiled and Drained Celery.
• 1 kilogram of Boiled Celery provide inadequate amounts of Energy and Protein