Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Celery

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Celery	17%	9%	74%

Macro Nutrients

	Baked Red Potatoes	Celery	Recommended Dietary Allowance
Energy	30% 870kcal	4.83% 140kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	23% 29.7g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	18.5% 13.4g	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	5.1% 3.7g	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	% 4g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 0.8g	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	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Celery	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	44% 0.57mg	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	49.2% 2.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	57% 0.74mg	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	90% 360μg	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	34.4% 31mg	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	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	244% 293μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Celery	Recommended Dietary Allowance
Calcium	9% 90mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	39% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	44.8% 1.03mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	53.3% 800mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	20.7% 767g	25.8% 954g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Celery per 1 kg

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

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

• 1 kilogram of Baked Red Potatoes has 3.4 times more Vitamin B1, 5 times more Vitamin B3, 1.4 times more Vitamin B5, 2.9 times more Vitamin B6 and 4.1 times more Vitamin C than Celery.
• While 1 kg of Raw Celery contains 22 times more Vitamin A, 1.3 times more Vitamin B9 and 10.5 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Celery provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Baked Red Potatoes have insufficient amounts of Vitamin A
• 1 kilogram of Celery have insufficient amounts of Vitamin B1
• Both Baked Whole Red Potatoes as well as Raw Celery have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Baked Red Potatoes has 5 times more Copper, 3.5 times more Iron, 2.5 times more Magnesium, 1.7 times more Manganese, 3 times more Phosphorus, 2.1 times more Potassium and 3.1 times more Zinc than Celery.
• While 1 kg of Raw Celery contains 4.4 times more Calcium and 6.7 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Celery contain similar levels of Water per one kilogram.
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium
• 1 kilogram of Celery lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Red Potatoes has 6.2 times more Energy, 6.6 times more Carbohydrate and 3.3 times more Protein than Celery.
• Both Baked Red Potatoes and Celery offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Celery provide inadequate amounts of Energy and Protein
• Both Baked Whole Red Potatoes as well as Raw Celery provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.