Comparing Nutrients in 1 kilogram Celery VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Celery	17%	9%	74%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Celery	Baked Potato Flesh	Recommended Dietary Allowance
Energy	4.83% 140kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	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	23% 29.7g	166% 216g	130g per day for Men 19-50 years
Sugars	18.5% 13.4g	23.4% 17g	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	5.1% 3.7g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	42% 16g	39.5% 15g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Celery	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.2% 2.46mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	232% 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	90% 360μg	22.5% 90μg	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	34.4% 31mg	142% 128mg	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	18% 2.7mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	244% 293μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celery	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	40% 400mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	239% 2.15mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	25% 2mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	44.8% 1.03mg	70% 1.6mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	34.3% 240mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	53.3% 800mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	25.8% 954g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Celery VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Celery versus 1 kg of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Celery vs Baked Potato Flesh:

• 1 kilogram of Celery has more Vitamin A, 2.7 times more Vitamin B2, 4 times more Vitamin B9 and 97.7 times more Vitamin K than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 5 times more Vitamin B1, 4.4 times more Vitamin B3, 2.3 times more Vitamin B5, 4.1 times more Vitamin B6 and 4.1 times more Vitamin C than Raw Celery.
• 1 kilogram of Celery have insufficient amounts of Vitamin B1
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• Both Raw Celery as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Celery vs Baked Potato Flesh:

• 1 kilogram of Celery has 8 times more Calcium, 16 times more Sodium and 1.3 times more Water than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 6.1 times more Copper, 1.8 times more Iron, 2.3 times more Magnesium, 1.6 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium and 2.2 times more Zinc than Raw Celery.
• 1 kilogram of Celery lack sufficient amounts of Zinc
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Raw Celery as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Baked Potatoes Flesh no Salt contains 6.6 times more Energy, 7.3 times more Carbohydrate, 1.3 times more Sugars and 2.8 times more Protein than Raw Celery.
• Both Celery and Baked Potato Flesh offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Celery provide inadequate amounts of Energy and Protein
• Both Raw Celery as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.