Comparing Nutrients in 7 ounces Boiled Celery with Salt VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Celery with Salt	16%	7%	77%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Celery with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.1% 7.94g	40% 52g	130g per day for Men 19-50 years
Sugars	6.5% 4.7g	1.9% 1.37g	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	1.8% 1.3g	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	% 1.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	2.94% 1.65g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Celery with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.17% 0.093mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.96% 0.63mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	NA	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	11% 43.7μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.5% 12mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.63% 0.69mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	62.5% 75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celery with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	NA	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	10.4% 0.83mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	NA	420mg per day for Men 19-50 years
Manganese	9.15% 0.21mg	NA	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	7.1% 49.6mg	NA	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	43.3% 649mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	NA	11mg per day for Men 19-50 years
Water	5.05% 187g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Celery with Salt VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Celery with Salt versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Celery with Salt vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Boiled Celery with Salt have 3.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Boiled Celery with Salt vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Boiled Celery with Salt have 2.8 times more Calcium and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.6 times more Potassium than Boiled and Drained Celery with Salt.
• Both Boiled Celery with Salt and Frozen Roasted Potatoes with Salt contain similar levels of Iron and Sodium per seven ounces.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Celery with Salt have 3.4 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 7.1 times more Energy, 6.5 times more Carbohydrate, 1.6 times more Fiber and 2.7 times more Protein than Boiled and Drained Celery with Salt.
• 7 ounces of Boiled Celery with Salt provide inadequate amounts of Energy and Protein