Comparing Nutrients in 5 ounces Celery VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Celery	17%	9%	74%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Celery	Baked Red Potatoes	Recommended Dietary Allowance
Energy	0.68% 20kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.24% 4.2g	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	2.6% 1.9g	2.8% 2.03g	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	0.72% 0.52g	0.86% 0.62g	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	% 0.57g	% 0.78g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 0.64g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Celery	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	3.46% 31μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.97% 0.35mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	23% 0.3mg	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	12.8% 51μg	9.57% 38.3μg	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	4.9% 4.4mg	20% 18mg	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	2.55% 0.38mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.6% 41.5μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celery	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	5.5% 0.05mg	27.4% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	3.54% 0.28mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	6.35% 0.15mg	10.7% 0.25mg	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	4.86% 34mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	22.7% 773mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.66% 135g	2.94% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Celery vs Baked Red Potatoes:

• Raw Celery has 22 times more Vitamin A, 1.3 times more Vitamin B9, 3.4 times more Vitamin E and 10.5 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.4 times more Vitamin B1, 5 times more Vitamin B3, 1.4 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 Red Potatoes have similar amounts of Vitamin B2 per 5 oz.
• Both Raw Celery as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Celery vs Baked Red Potatoes:

• Raw Celery has 4.4 times more Calcium, 6.7 times more Sodium and 1.2 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 5 times more Copper, 3.5 times more Iron, 2.5 times more Magnesium, 1.7 times more Manganese, 3 times more Phosphorus, 2.1 times more Potassium and 3.1 times more Zinc than Raw Celery.

Comparison of macro-nutrients per 5 ounces:

• Baked Whole Red Potatoes contain 6.2 times more Energy, 6.6 times more Carbohydrate and 3.3 times more Protein than Raw Celery.
• Both Raw Celery and Baked Whole Red Potatoes have similar amounts of Sugars and Fiber per 5 oz.
• Both Raw Celery as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.