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

Macros Ratio

	Protein	Fat	Carbs
Celery	17%	9%	74%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Celery	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	0.96% 27.8kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	NA	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	40% 52g	130g per day for Men 19-50 years
Sugars	3.67% 2.66g	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% 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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Celery	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.76% 0.49mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	18% 71.4μg	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	6.84% 6.15mg	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	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	NA	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	NA	420mg per day for Men 19-50 years
Manganese	8.9% 0.2mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	15% 516mg	26.3% 893mg	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	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	NA	11mg per day for Men 19-50 years
Water	5.1% 189g	3.65% 135g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Celery 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 Celery vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Celery have 1.8 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 Celery vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Celery have 2.7 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 2.5 times more Iron, 1.7 times more Potassium and 3.7 times more Sodium than Raw Celery.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Roasted Potatoes with Salt contain 9.1 times more Energy, 8.8 times more Carbohydrate, 1.6 times more Fiber and 3.2 times more Protein than Raw Celery.
• 7 ounces of Celery provide inadequate amounts of Energy and Protein