Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Celery Seed

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Celery Seed	16%	49%	35%

Macro Nutrients

	Baked Red Potatoes	Celery Seed	Recommended Dietary Allowance
Energy	30% 870kcal	135% 3920kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	261% 253g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	68.4% 22g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	125% 2g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	207% 35.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	318% 414g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	9.24% 6.7g	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	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	% 5.5g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	311% 118g	38g per day for Men 19-50 years
Protein	41% 23g	323% 181g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Celery Seed	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	283% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	223% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	685% 8.9mg	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	25% 100μg	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	190% 171mg	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	71.3% 10.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Celery Seed	Recommended Dietary Allowance
Calcium	9% 90mg	1767% 17670mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	1522% 13.7mg	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	5613% 449mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	1048% 4400mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	3290% 75.7mg	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	781% 5470mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	412% 14000mg	3400mg per day for Men 19-50 years
Selenium	NA	220% 121μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	107% 1600mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	630% 69.3mg	11mg per day for Men 19-50 years
Water	20.7% 767g	1.63% 60.4g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 2.7 times more Vitamin B9 and more Vitamin K than Celery Seed Spices.
• While Celery Seed Spices contain 4.7 times more Vitamin B1, 5.8 times more Vitamin B2, 1.9 times more Vitamin B3, 4.2 times more Vitamin B6, 1.4 times more Vitamin C and 13.4 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Celery Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Baked Whole Red Potatoes have 12.7 times more Water than Celery Seed Spices.
• While Celery Seed Spices contain 196.3 times more Calcium, 7.9 times more Copper, 64.1 times more Iron, 15.7 times more Magnesium, 43.7 times more Manganese, 7.6 times more Phosphorus, 2.6 times more Potassium, 13.3 times more Sodium and 17.3 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole Red Potatoes have 2.1 times more Sugars than Celery Seed Spices.
• While Celery Seed Spices contain 4.5 times more Energy, 168.5 times more Fat, 54.8 times more Saturated Fat, 13.3 times more Omega 3, 71.8 times more Omega 6, 2.1 times more Carbohydrate, 6.6 times more Fiber and 7.9 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Celery Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.