Comparing Nutrients in 1 kilogram Celtuce VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Celtuce	16%	13%	71%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Celtuce	Baked Red Potatoes	Recommended Dietary Allowance
Energy	6.2% 180kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	NA	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.5g	151% 196g	130g per day for Men 19-50 years
Sugars	NA	19.7% 14.3g	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	NA	6.07% 4.4g	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	NA	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	44.7% 17g	47.4% 18g	38g per day for Men 19-50 years
Protein	15% 8.5g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Celtuce	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	194% 1750μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	163% 2.12mg	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	115% 460μg	67.5% 270μg	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	217% 195mg	140% 126mg	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	NA	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celtuce	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	39% 390mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	193% 1.74mg	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	68.8% 5.5mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	299% 6.88mg	75.2% 1.73mg	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	55.7% 390mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	97% 3300mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	25.5% 945g	20.7% 767g	3700g per day for Men 19-50 years

Nutrient Comparison: Celtuce VS Baked Red Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Celtuce versus 1 kg of Baked Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Celtuce vs Baked Red Potatoes:

• 1 kilogram of Celtuce has 175 times more Vitamin A, 1.4 times more Vitamin B2, 1.7 times more Vitamin B9 and 1.5 times more Vitamin C than Baked Red Potatoes.
• While 1 kg of Baked Whole Red Potatoes contains 1.3 times more Vitamin B1, 2.9 times more Vitamin B3, 1.9 times more Vitamin B5 and 4.2 times more Vitamin B6 than Raw Celtuce.
• 1 kilogram of Baked Red Potatoes have insufficient amounts of Vitamin A
• Both Raw Celtuce as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Celtuce vs Baked Red Potatoes:

• 1 kilogram of Celtuce has 4.3 times more Calcium, 4 times more Manganese and 1.2 times more Water than Baked Red Potatoes.
• While 1 kg of Baked Whole Red Potatoes contains 4.4 times more Copper, 1.3 times more Iron, 1.8 times more Phosphorus, 1.7 times more Potassium and 1.5 times more Zinc than Raw Celtuce.
• Both Celtuce and Baked Red Potatoes contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Baked Whole Red Potatoes contains 4.8 times more Energy, 5.4 times more Carbohydrate and 2.7 times more Protein than Raw Celtuce.
• Both Celtuce and Baked Red Potatoes offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Celtuce provide inadequate amounts of Energy and Protein