Comparing Nutrients in 7 ounces Celery VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Celery	17%	9%	74%
Potato Skin	17%	1%	82%

Macro Nutrients

	Celery	Potato Skin	Recommended Dietary Allowance
Energy	0.96% 27.8kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.53% 5.9g	19% 24.7g	130g per day for Men 19-50 years
Sugars	3.67% 2.66g	NA	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% 0.73g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	13% 4.96g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Celery	Potato Skin	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.76% 0.49mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	36.5% 0.47mg	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	18% 71.4μg	8.43% 33.7μg	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	6.84% 6.15mg	25% 22.6mg	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	3.57% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.5% 58μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celery	Potato Skin	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	93% 0.84mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	4.96% 0.4mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	8.9% 0.2mg	52% 1.2mg	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	6.8% 47.6mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	5.1% 189g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Celery VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Celery versus 7 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Celery vs Potato Skin:

• 7 ounces of Celery have more Vitamin A, 1.5 times more Vitamin B2 and 2.1 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 3.2 times more Vitamin B3, 3.2 times more Vitamin B6 and 3.7 times more Vitamin C than Raw Celery.
• Both Celery and Potato Skin provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A
• Both Raw Celery as well as Raw Potato Skin have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Celery vs Potato Skin:

• 7 ounces of Celery have 1.3 times more Calcium and 8 times more Sodium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 12.1 times more Copper, 16.2 times more Iron, 2.1 times more Magnesium, 5.8 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium and 2.7 times more Zinc than Raw Celery.
• Both Celery and Potato Skin contain similar levels of Water per seven ounces.
• 7 ounces of Celery lack sufficient amounts of Zinc
• Both Raw Celery as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Potato Skin contain 4.1 times more Energy, 4.2 times more Carbohydrate, 1.6 times more Fiber and 3.7 times more Protein than Raw Celery.
• 7 ounces of Celery provide inadequate amounts of Energy and Protein
• Both Raw Celery as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Celery VS Potato Skin

What are the health benefits of Celery compared to Potato Skin?

Celery is low in calories and a good source of fiber, vitamins K and C, and antioxidants. It may help with digestion, reduce inflammation, and support heart health. Potato skin is also a good source of fiber and nutrients like potassium and vitamin C, but it is higher in calories and carbohydrates compared to celery. Both can be part of a healthy diet, but celery may be a better option for those looking to manage their weight or improve digestion.

Can I lose weight easier by eating more Celery or Potato Skin?

Eating celery would likely be more beneficial for weight loss compared to potato skin. Celery is low in calories and high in water content, making it a great option for promoting weight loss. Potato skin, on the other hand, is higher in calories and carbohydrates. Incorporating more celery into your diet can help you feel full and satisfied while keeping your calorie intake low.

Should I eat more Celery or more Potato Skin to gain more muscles while training consistently?

To gain muscle while training consistently, it is important to focus on consuming a variety of nutrient-dense foods. Both celery and potato skins offer different nutritional benefits that can support muscle growth. Celery is low in calories and a good source of vitamins and minerals, while potato skins are rich in fiber, vitamins, and minerals. To optimize muscle growth, it is recommended to include a balance of protein-rich foods, complex carbohydrates, healthy fats, and a variety of fruits and vegetables in your diet.

What is the environmental impact of producing Celery compared to Potato Skin?

Celery has a lower environmental impact compared to potato skin. Celery requires less water, fertilizer, and pesticides to grow, making it a more sustainable option. Additionally, celery has a higher water content and fewer calories than potato skin, making it a healthier choice for both the environment and your body.