Comparing Nutrients in 500 calories Potato Skin VS Boiled Celery

Weight per 500 calories

• Potato Skin: 862g
• Boiled Celery: 2778g

Potato Skin has 3.2 times more energy per 100g than Boiled Celery. It has low energy density when compared to other foods. Boiled and Drained Celery having very low energy density.

Discover which food has more nutrients per 500 calories - Potato Skin or Boiled Celery?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled Celery	16%	7%	77%

Macro Nutrients

	Potato Skin	Boiled Celery	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	4.6% 4.44g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	3.47% 1.1g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.62% 0.28g	12.3% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.5% 107g	85.5% 111g	130g per day for Men 19-50 years
Sugars	NA	91% 66g	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	25.3% 18.3g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 3.9g	g per day for Men 19-50 years
Fiber	56.7% 21.6g	117% 44.4g	38g per day for Men 19-50 years
Protein	39.6% 22g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Boiled Celery	Recommended Dietary Allowance
Vitamin A	0% 0μg	80.2% 722μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	53.2% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	150% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	184% 2.4mg	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	36.6% 147μg	229% 917μg	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	109% 98mg	188% 169mg	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	NA	65% 9.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	875% 1050μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Boiled Celery	Recommended Dietary Allowance
Calcium	26% 259mg	117% 1167mg	1000mg per day for Men 19-50 years
Copper	405% 3.65mg	111% 1mg	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	349% 28mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	128% 2.94mg	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	46.8% 328mg	99% 694mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	232% 7889mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	50.5% 27.8μg	55μg per day for Men 19-50 years
Sodium	5.75% 86.2mg	169% 2528mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	19.4% 718g	70.7% 2614g	3700g per day for Men 19-50 years

Potato Skin VS Boiled Celery Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Potato Skin or Boiled Celery?

Lets compare vitamin content per 500 calories of Potato Skin vs Boiled Celery:

• 500 kcal of Boiled and Drained Celery contain more Vitamin A, 3.5 times more Vitamin B1, 5.9 times more Vitamin B2, 3.4 times more Vitamin B5, 6.3 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Boiled Celery provide similar amounts of Vitamin B3 and Vitamin B6 per 500 calories.
• 500 calories of Potato Skin have insufficient amounts of Vitamin A
• Both Raw Potato Skin as well as Boiled and Drained Celery have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Potato Skin vs Boiled Celery:

• 500 calories of Potato Skin have 3.6 times more Copper, 2.4 times more Iron and 1.8 times more Manganese than Boiled Celery.
• While 500 kcal of Boiled and Drained Celery contain 4.5 times more Calcium, 1.7 times more Magnesium, 2.1 times more Phosphorus, 2.2 times more Potassium, 10.7 times more Selenium, 29.3 times more Sodium, 1.3 times more Zinc and 3.6 times more Water than Raw Potato Skin.
• 500 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained Celery contain 7.6 times more Omega 6 and 2.1 times more Fiber than Raw Potato Skin.
• Both Potato Skin and Boiled Celery offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Potato Skin provide inadequate amounts of Omega 6
• Both Raw Potato Skin as well as Boiled and Drained Celery provide inadequate amounts of Omega 3 in 500 calories.