Comparing Nutrients in 7 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	0.96% 27.8kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.57% 0.097g	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	30% 39g	130g per day for Men 19-50 years
Sugars	3.67% 2.66g	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0.89g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Celery	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.76% 0.49mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	32.4% 0.42mg	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	13.4% 53.6μg	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	27.8% 25mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.5% 58μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celery	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	38.4% 0.35mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	8.9% 0.2mg	15% 0.34mg	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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	5.1% 189g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.
• Both Raw Celery as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 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 7 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 7 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 7 oz.