Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Boiled Celery with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Celery with Salt	16%	7%	77%

Macro Nutrients

	Baked Red Potatoes	Boiled Celery with Salt	Recommended Dietary Allowance
Energy	30% 870kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	30.8% 40g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	32.7% 23.7g	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	6.07% 4.4g	9.1% 6.6g	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	% 5.5g	% 7.1g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 1.4g	g per day for Men 19-50 years
Fiber	47.4% 18g	42% 16g	38g per day for Men 19-50 years
Protein	41% 23g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Celery with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	66% 0.86mg	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	67.5% 270μg	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	140% 126mg	67.8% 61mg	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	5.33% 0.8mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	315% 378μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Celery with Salt	Recommended Dietary Allowance
Calcium	9% 90mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	40% 0.36mg	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	87.5% 7mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	46% 1.06mg	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	103% 720mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	83.5% 2840mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 10μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	218% 3270mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	20.7% 767g	25.4% 941g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Boiled Celery with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Boiled Celery with Salt:

• 1 kilogram of Baked Red Potatoes has 1.7 times more Vitamin B1, 5 times more Vitamin B3, 1.7 times more Vitamin B5, 2.5 times more Vitamin B6, 1.2 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled Celery with Salt.
• While 1 kg of Boiled and Drained Celery with Salt contains 26 times more Vitamin A, 4.4 times more Vitamin E and 13.5 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Celery with Salt provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• 1 kilogram of Boiled Celery with Salt have insufficient amounts of Vitamin B3
• Both Baked Whole Red Potatoes as well as Boiled and Drained Celery with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Boiled Celery with Salt:

• 1 kilogram of Baked Red Potatoes has 4.8 times more Copper, 1.7 times more Iron, 2.3 times more Magnesium, 1.6 times more Manganese, 2.9 times more Phosphorus, 1.9 times more Potassium and 2.9 times more Zinc than Boiled Celery with Salt.
• While 1 kg of Boiled and Drained Celery with Salt contains 4.7 times more Calcium and 27.3 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Celery with Salt contain similar levels of Water per one kilogram.
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium
• 1 kilogram of Boiled Celery with Salt lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Red Potatoes has 4.8 times more Energy, 4.9 times more Carbohydrate and 2.8 times more Protein than Boiled Celery with Salt.
• While 1 kg of Boiled and Drained Celery with Salt contains 1.7 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Celery with Salt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Celery with Salt provide inadequate amounts of Energy and Protein
• Both Baked Whole Red Potatoes as well as Boiled and Drained Celery with Salt provide inadequate amounts of Omega 6 in one kilogram.