Comparing Nutrients in 5 ounces Baked White Potatoes VS Celery Seed

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Celery Seed	16%	49%	35%

Macro Nutrients

	Baked White Potatoes	Celery Seed	Recommended Dietary Allowance
Energy	4.5% 130kcal	19% 556kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	17.7% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	29.4% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	45% 58.6g	130g per day for Men 19-50 years
Sugars	3% 2.17g	1.3% 0.95g	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	0.7% 0.51g	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	% 0.89g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	44% 16.7g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Celery Seed	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	97% 1.26mg	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	13.5% 54μg	3.54% 14μg	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	20% 18mg	27% 24.2mg	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	0.38% 0.057mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Celery Seed	Recommended Dietary Allowance
Calcium	1.4% 14mg	250% 2505mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	216% 1.94mg	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	11.3% 0.91mg	796% 63.6mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	148% 624mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	466% 10.7mg	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	15% 106mg	111% 775mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	58.4% 1984mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	15% 227mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.23% 8.56g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 3.8 times more Vitamin B9 and more Vitamin K than Celery Seed Spices.
• While Celery Seed Spices contain 7.1 times more Vitamin B1, 6.7 times more Vitamin B2, 2 times more Vitamin B3, 4.2 times more Vitamin B6, 1.4 times more Vitamin C and 26.8 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Celery Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked White Potatoes vs Celery Seed:

• Baked Whole White Potatoes have 12.5 times more Water than Celery Seed Spices.
• While Celery Seed Spices contain 176.7 times more Calcium, 10.8 times more Copper, 70.2 times more Iron, 16.3 times more Magnesium, 40 times more Manganese, 7.3 times more Phosphorus, 2.6 times more Potassium, 24.2 times more Selenium, 22.9 times more Sodium and 19.8 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 5 ounces:

• Baked Whole White Potatoes have 2.3 times more Sugars than Celery Seed Spices.
• While Celery Seed Spices contain 4.3 times more Energy, 168.5 times more Fat, 54.8 times more Saturated Fat, 13.3 times more Omega 3, 71.8 times more Omega 6, 2 times more Carbohydrate, 5.6 times more Fiber and 8.6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Celery Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.