Comparing Nutrients in 1 pound Celery VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Celery	17%	9%	74%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Celery	Baked White Potatoes	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.5g	73.6% 96g	130g per day for Men 19-50 years
Sugars	8.4% 6.08g	9.57% 6.94g	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	2.3% 1.68g	2.25% 1.63g	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	% 1.8g	% 2.86g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 1.8g	g per day for Men 19-50 years
Fiber	19% 7.26g	25% 9.53g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Celery	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	11% 100μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.07% 1.45mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	73.6% 0.96mg	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	41% 163μg	43% 172μg	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	15.6% 14mg	63.5% 57mg	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	8.16% 1.22mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	111% 133μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celery	Baked White Potatoes	Recommended Dietary Allowance
Calcium	18% 181mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	64% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	11.3% 0.91mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	20.3% 0.47mg	37.3% 0.86mg	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	15.6% 109mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11.7% 433g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Celery vs Baked White Potatoes:

• Raw Celery has 22 times more Vitamin A, 1.3 times more Vitamin B2, 6.8 times more Vitamin E and 10.9 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.3 times more Vitamin B1, 4.8 times more Vitamin B3, 1.6 times more Vitamin B5, 2.9 times more Vitamin B6 and 4.1 times more Vitamin C than Raw Celery.
• Both Raw Celery and Baked Whole White Potatoes have similar amounts of Vitamin B9 per 1 lb.
• Both Raw Celery as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Celery vs Baked White Potatoes:

• Raw Celery has 4 times more Calcium, 11.4 times more Sodium and 1.3 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.6 times more Copper, 3.2 times more Iron, 2.5 times more Magnesium, 1.8 times more Manganese, 3.1 times more Phosphorus, 2.1 times more Potassium and 2.7 times more Zinc than Raw Celery.
• Both Raw Celery as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes contain 6.6 times more Energy, 7.1 times more Carbohydrate, 1.3 times more Fiber and 3 times more Protein than Raw Celery.
• Both Raw Celery and Baked Whole White Potatoes have similar amounts of Sugars per 1 lb.
• Both Raw Celery as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.