Comparing Nutrients in 100 grams Celtuce VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Celtuce	16%	13%	71%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Celtuce	Baked Red Potatoes	Recommended Dietary Allowance
Energy	0.62% 18kcal	3% 87kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	NA	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	NA	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	NA	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.8% 3.65g	15% 19.6g	130g per day for Men 19-50 years
Sugars	NA	1.97% 1.43g	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	NA	0.61% 0.44g	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	NA	% 0.55g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	4.47% 1.7g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	1.5% 0.85g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Celtuce	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	19.4% 175μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.44% 0.55mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	6.82% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	16.3% 0.21mg	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	11.5% 46μg	6.75% 27μg	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	21.7% 19.5mg	14% 12.6mg	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	NA	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celtuce	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	3.9% 39mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	4.44% 0.04mg	19.3% 0.17mg	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	6.88% 0.55mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	7.52% 0.17mg	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	5.57% 39mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	9.7% 330mg	16% 545mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	NA	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	2.55% 95g	2.07% 76.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Celtuce vs Baked Red Potatoes:

• Raw Celtuce has 175 times more Vitamin A, 1.4 times more Vitamin B2, 1.7 times more Vitamin B9 and 1.5 times more Vitamin C than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Vitamin B1, 2.9 times more Vitamin B3, 1.9 times more Vitamin B5 and 4.2 times more Vitamin B6 than Raw Celtuce.
• Both Raw Celtuce as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Celtuce vs Baked Red Potatoes:

• Raw Celtuce has 4.3 times more Calcium, 4 times more Manganese and 1.2 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.4 times more Copper, 1.3 times more Iron, 1.8 times more Phosphorus, 1.7 times more Potassium and 1.5 times more Zinc than Raw Celtuce.
• Both Raw Celtuce and Baked Whole Red Potatoes have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Baked Whole Red Potatoes contain 4.8 times more Energy, 5.4 times more Carbohydrate and 2.7 times more Protein than Raw Celtuce.
• Both Raw Celtuce and Baked Whole Red Potatoes have similar amounts of Fiber per 100 g.
• Both Raw Celtuce as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.