Comparing Nutrients in 14 ounces Syrup, NESTLE, chocolate VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Syrup, NESTLE, chocolate	0%	0%	100%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Syrup, NESTLE, chocolate	Baked Red Potatoes	Recommended Dietary Allowance
Energy	37% 1068kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	205% 267g	60% 77.8g	130g per day for Men 19-50 years
Sugars	328% 238g	7.83% 5.68g	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	0% 0g	2.4% 1.75g	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	% 0g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 238g	% 1.8g	g per day for Men 19-50 years
Fiber	0% 0g	19% 7.14g	38g per day for Men 19-50 years
Protein	0% 0g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Syrup, NESTLE, chocolate	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.079mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.75% 0.036mg	64.7% 0.84mg	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	2.98% 12μg	26.8% 107μg	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	0% 0mg	55.6% 50mg	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	0.26% 0.04mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrup, NESTLE, chocolate	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	0% 0mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	2.55% 102μg	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	0% 0mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	30% 0.69mg	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	33% 230mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	14.2% 484mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	NA	55μg per day for Men 19-50 years
Sodium	39.7% 595mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	3.42% 127g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Syrup, NESTLE, chocolate vs Baked Red Potatoes:

• Baked Whole Red Potatoes contain 12 times more Vitamin B1, 1.6 times more Vitamin B2, 9.2 times more Vitamin B3, 17.1 times more Vitamin B5, 23.6 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin C and 14 times more Vitamin K than Syrup, NESTLE, chocolate.
• Both Syrup, NESTLE, chocolate as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Syrup, NESTLE, chocolate vs Baked Red Potatoes:

• Syrup, NESTLE, chocolate has 1.8 times more Copper, 1.4 times more Magnesium, 1.8 times more Manganese, 12.5 times more Sodium and 1.4 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Iron, 4.5 times more Potassium and 2.4 times more Water than Syrup, NESTLE, chocolate.
• Both Syrup, NESTLE, chocolate and Baked Whole Red Potatoes have similar amounts of Phosphorus per 14 oz.
• Both Syrup, NESTLE, chocolate as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Syrup, NESTLE, chocolate has 3.1 times more Energy, 3.4 times more Carbohydrate and 42 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Fiber and more Protein than Syrup, NESTLE, chocolate.
• Both Syrup, NESTLE, chocolate as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.