Comparing Nutrients in 300 calories Celery VS Potato Skin

Weight per 300 calories

• Celery: 2143g
• Potato Skin: 517g

Raw Potato Skin has 4.1 times more energy per unit of mass than Raw Celery, which is low in comparison to other foods. Celery having very low energy density.

Discover which food has more nutrients per 300 calories - Celery or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Celery	17%	9%	74%
Potato Skin	17%	1%	82%

Macro Nutrients

	Celery	Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.76% 3.64g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	9.96% 1.7g	0.97% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.6g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	39.6% 28.7g	NA	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	11% 7.93g	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	% 8.57g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	90% 34.3g	34% 13g	38g per day for Men 19-50 years
Protein	26.4% 14.8g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Celery	Potato Skin	Recommended Dietary Allowance
Vitamin A	52.4% 471μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.86mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	105% 5.27mg	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	95% 1.24mg	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	193% 771μg	22% 88μg	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	74% 66.4mg	65.5% 59mg	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	38.6% 5.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	523% 628μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celery	Potato Skin	Recommended Dietary Allowance
Calcium	85.7% 857mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	243% 2.2mg	0.9mg per day for Men 19-50 years
Fluoride	2.14% 85.7μg	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	53.6% 4.3mg	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	56% 236mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	135% 3.1mg	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	73.5% 514mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	164% 5571mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	15.6% 8.57μg	2.82% 1.55μg	55μg per day for Men 19-50 years
Sodium	114% 1714mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.8mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	55.3% 2045g	11.6% 431g	3700g per day for Men 19-50 years

Celery VS Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Celery or Potato Skin?

Lets compare vitamin content per 300 calories of Celery vs Potato Skin:

• 300 calories of Celery have more Vitamin A, 4.1 times more Vitamin B1, 6.2 times more Vitamin B2, 1.3 times more Vitamin B3, 3.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 8.8 times more Vitamin B9 than Potato Skin.
• Both Celery and Potato Skin provide similar amounts of Vitamin C per 300 calories.
• 300 calories of Potato Skin have insufficient amounts of Vitamin A
• Both Raw Celery as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Celery vs Potato Skin:

• 300 calories of Celery have 5.5 times more Calcium, 2 times more Magnesium, 2.6 times more Phosphorus, 2.6 times more Potassium, 5.5 times more Selenium, 33.1 times more Sodium, 1.5 times more Zinc and 4.7 times more Water than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 2.9 times more Copper, 3.9 times more Iron and 1.4 times more Manganese than Raw Celery.
• 300 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Celery have 10.2 times more Omega 6 and 2.7 times more Fiber than Potato Skin.
• Both Celery and Potato Skin offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Potato Skin provide inadequate amounts of Omega 6
• Both Raw Celery as well as Raw Potato Skin provide inadequate amounts of Omega 3 in 300 calories.