Comparing Nutrients in 14 ounces Baked Red Potatoes VS Chocolate-flavored hazelnut spread

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Chocolate-flavored hazelnut spread	4%	50%	46%

Macro Nutrients

	Baked Red Potatoes	Chocolate-flavored hazelnut spread	Recommended Dietary Allowance
Energy	12% 345kcal	73.8% 2139kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	122% 118g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	353% 113g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	190% 248g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	296% 215g	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	2.4% 1.75g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	38.3% 21.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Chocolate-flavored hazelnut spread	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	52% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	25% 0.33mg	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	26.8% 107μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	44.7% 1.07μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	0% 0mg	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	2.1% 0.32mg	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Chocolate-flavored hazelnut spread	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	207% 1.86mg	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	34.7% 2.78mg	217% 17.4mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	150% 3.45mg	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	41% 286mg	86% 603mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	47.5% 1615mg	3400mg per day for Men 19-50 years
Selenium	NA	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	38.2% 4.2mg	11mg per day for Men 19-50 years
Water	8.22% 304g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Chocolate-flavored hazelnut spread per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Red Potatoes versus 14 oz of Chocolate-flavored hazelnut spread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Chocolate-flavored hazelnut spread:

• 14 ounces of Baked Red Potatoes have 3.7 times more Vitamin B3, 2.6 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and 1.5 times more Vitamin K than Chocolate-flavored hazelnut spread.
• While 14 oz of Chocolate-flavored hazelnut spread contain 3.4 times more Vitamin B2, more Vitamin B12 and 62 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Chocolate-flavored hazelnut spread provide similar amounts of Vitamin B1 and Vitamin B5 per 14 ounces.
• 14 ounces of Baked Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin E
• 14 ounces of Chocolate-flavored hazelnut spread have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Chocolate-flavored hazelnut spread have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Chocolate-flavored hazelnut spread:

• 14 ounces of Baked Red Potatoes have 1.3 times more Potassium and 71.7 times more Water than Chocolate-flavored hazelnut spread.
• While 14 oz of Chocolate-flavored hazelnut spread contain 12 times more Calcium, 2.7 times more Copper, 6.3 times more Iron, 2.3 times more Magnesium, 5 times more Manganese, 2.1 times more Phosphorus, 3.4 times more Sodium and 2.7 times more Zinc than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Chocolate-flavored hazelnut spread contain 6.2 times more Energy, 198.2 times more Fat, 710.6 times more Saturated Fat, 3.2 times more Carbohydrate, 37.8 times more Sugars, 3 times more Fiber and 2.4 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Chocolate-flavored hazelnut spread provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.