Comparing Nutrients in 1 kilogram Celery VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Celery	17%	9%	74%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Celery	Baked Potato Skin	Recommended Dietary Allowance
Energy	4.83% 140kcal	68.3% 1980kcal	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	354% 461g	130g per day for Men 19-50 years
Sugars	18.5% 13.4g	19.3% 14g	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	208% 79g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Celery	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.2% 2.46mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	472% 6.14mg	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	55% 220μg	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	150% 135mg	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	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celery	Baked Potato Skin	Recommended Dietary Allowance
Calcium	40% 400mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	908% 8.17mg	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	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	44.8% 1.03mg	268% 6.16mg	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	144% 1010mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	53.3% 800mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	25.8% 954g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Celery VS Baked Potato Skin per 1 kg

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

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

• 1 kilogram of Celery has 22 times more Vitamin A, 1.6 times more Vitamin B9 and 17.2 times more Vitamin K than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 5.8 times more Vitamin B1, 1.9 times more Vitamin B2, 9.6 times more Vitamin B3, 3.5 times more Vitamin B5, 8.3 times more Vitamin B6 and 4.4 times more Vitamin C than Raw Celery.
• 1 kilogram of Celery have insufficient amounts of Vitamin B1
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Celery as well as Baked Potato Skin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Celery has 3.8 times more Sodium and 2 times more Water than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 23.3 times more Copper, 35.2 times more Iron, 3.9 times more Magnesium, 6 times more Manganese, 4.2 times more Phosphorus, 2.2 times more Potassium and 3.8 times more Zinc than Raw Celery.
• Both Celery and Baked Potato Skin contain similar levels of Calcium per one kilogram.
• 1 kilogram of Celery lack sufficient amounts of Zinc
• Both Raw Celery as well as Baked Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Baked Potato Skin contains 14.1 times more Energy, 15.5 times more Carbohydrate, 4.9 times more Fiber and 6.2 times more Protein than Raw Celery.
• 1 kilogram of Celery provide inadequate amounts of Energy and Protein
• Both Raw Celery as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.