Comparing Nutrients in 300 calories Baked Potato Flesh VS Celery

Weight per 300 calories

• Baked Potato Flesh: 323g
• Celery: 2143g

Baked Potato Flesh has 6.6 times more energy per 100g than Celery. It has average energy density when compared to other foods. Raw Celery having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Celery	17%	9%	74%

Macro Nutrients

	Baked Potato Flesh	Celery	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	3.76% 3.64g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	9.96% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.5g	49% 63.6g	130g per day for Men 19-50 years
Sugars	7.56% 5.5g	39.6% 28.7g	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	NA	11% 7.93g	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	NA	% 8.57g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	12.7% 4.84g	90% 34.3g	38g per day for Men 19-50 years
Protein	11.3% 6.32g	26.4% 14.8g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Celery	Recommended Dietary Allowance
Vitamin A	0% 0μg	52.4% 471μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.2% 0.34mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.068mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	43% 6.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	105% 5.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.7% 0.97mg	122% 1.6mg	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	7.26% 29μg	193% 771μg	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	46% 41.3mg	74% 66.4mg	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	0.86% 0.13mg	38.6% 5.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.81% 0.97μg	523% 628μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Celery	Recommended Dietary Allowance
Calcium	1.6% 16mg	85.7% 857mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.14% 85.7μg	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	14% 1.13mg	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.6mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	96% 2.2mg	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	23% 161mg	73.5% 514mg	700mg per day for Men 19-50 years
Potassium	37% 1261mg	164% 5571mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	15.6% 8.57μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	114% 1714mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.94mg	25.3% 2.8mg	11mg per day for Men 19-50 years
Water	6.58% 243g	55.3% 2045g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Celery Nutrients Per 300 Kcal

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

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

• 300 kcal of Raw Celery contain more Vitamin A, 1.3 times more Vitamin B1, 18 times more Vitamin B2, 1.5 times more Vitamin B3, 2.9 times more Vitamin B5, 1.6 times more Vitamin B6, 26.6 times more Vitamin B9, 1.6 times more Vitamin C, 44.8 times more Vitamin E and 648.8 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 300 calories of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Baked Potatoes Flesh no Salt as well as Raw Celery have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Baked Potato Flesh vs Celery:

• 300 kcal of Raw Celery contain 53.1 times more Calcium, 3.8 times more Iron, 2.9 times more Magnesium, 4.2 times more Manganese, 3.2 times more Phosphorus, 4.4 times more Potassium, 8.9 times more Selenium, 106.3 times more Sodium, 3 times more Zinc and 8.4 times more Water than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Celery contain similar levels of Copper per 300 calories.
• 300 calories of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Celery contain 16.4 times more Omega 6, 5.2 times more Sugars, 7.1 times more Fiber and 2.3 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Celery offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Baked Potato Flesh provide inadequate amounts of Omega 6
• Both Baked Potatoes Flesh no Salt as well as Raw Celery provide inadequate amounts of Omega 3 in 300 calories.