Comparing Nutrients in 1 kilogram Celery VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Celery	17%	9%	74%
Potato Skin	17%	1%	82%

Macro Nutrients

	Celery	Potato Skin	Recommended Dietary Allowance
Energy	4.83% 140kcal	20% 580kcal	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	96% 124g	130g per day for Men 19-50 years
Sugars	18.5% 13.4g	NA	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	65.8% 25g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Celery	Potato Skin	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	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.2% 2.46mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	184% 2.4mg	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	42.5% 170μg	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	127% 114mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	244% 293μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celery	Potato Skin	Recommended Dietary Allowance
Calcium	40% 400mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	470% 4.23mg	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	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	44.8% 1.03mg	262% 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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	121% 4130mg	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	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	25.8% 954g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Celery VS Potato Skin per 1 kg

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

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

• 1 kilogram of Celery has more Vitamin A, 1.5 times more Vitamin B2 and 2.1 times more Vitamin B9 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 3.2 times more Vitamin B3, 3.2 times more Vitamin B6 and 3.7 times more Vitamin C than Raw Celery.
• Both Celery and Potato Skin provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin A
• Both Raw Celery as well as Raw Potato Skin have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Celery vs Potato Skin:

• 1 kilogram of Celery has 1.3 times more Calcium and 8 times more Sodium than Potato Skin.
• While 1 kg of Raw Potato Skin contains 12.1 times more Copper, 16.2 times more Iron, 2.1 times more Magnesium, 5.8 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium and 2.7 times more Zinc than Raw Celery.
• Both Celery and Potato Skin contain similar levels of Water per one kilogram.
• 1 kilogram of Celery lack sufficient amounts of Zinc
• Both Raw Celery as well as Raw Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Potato Skin contains 4.1 times more Energy, 4.2 times more Carbohydrate, 1.6 times more Fiber and 3.7 times more Protein than Raw Celery.
• 1 kilogram of Celery provide inadequate amounts of Energy and Protein
• Both Raw Celery as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.