Comparing Nutrients in 1 kilogram Candies, HERSHEYS, PAYDAY Bar VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Candies, HERSHEYS, PAYDAY Bar	11%	46%	43%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Candies, HERSHEYS, PAYDAY Bar	Baked Red Potatoes	Recommended Dietary Allowance
Energy	169% 4900kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	150% 48g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	273% 46.4g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	407% 529g	151% 196g	130g per day for Men 19-50 years
Sugars	556% 403g	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	100% 38g	47.4% 18g	38g per day for Men 19-50 years
Protein	240% 134g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Candies, HERSHEYS, PAYDAY Bar	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	448% 71.7mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	181% 2.35mg	163% 2.12mg	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	128% 510μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	140% 126mg	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	165% 24.7mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, HERSHEYS, PAYDAY Bar	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	94% 940mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	361% 3.25mg	193% 1.74mg	0.9mg per day for Men 19-50 years
Fluoride	0.025% 1μg	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	240% 19mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	214% 900mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	397% 9.1mg	75.2% 1.73mg	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	281% 1970mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	213% 7250mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	NA	55μg per day for Men 19-50 years
Sodium	154% 2310mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	143% 15.7mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	1.9% 69.7g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Candies, HERSHEYS, PAYDAY Bar vs Baked Red Potatoes:

• Candies, HERSHEYS, PAYDAY Bar have 2.3 times more Vitamin B2, 4.5 times more Vitamin B3, 1.5 times more Vitamin B5, 1.9 times more Vitamin B9 and 30.9 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin C and more Vitamin K than Candies, HERSHEYS, PAYDAY Bar.
• Both Candies, HERSHEYS, PAYDAY Bar and Baked Whole Red Potatoes have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Candies, HERSHEYS, PAYDAY Bar as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Candies, HERSHEYS, PAYDAY Bar vs Baked Red Potatoes:

• Candies, HERSHEYS, PAYDAY Bar have 10.4 times more Calcium, 1.9 times more Copper, 2.7 times more Iron, 3.2 times more Magnesium, 5.3 times more Manganese, 2.7 times more Phosphorus, 1.3 times more Potassium, 19.3 times more Sodium and 3.9 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 11 times more Water than Candies, HERSHEYS, PAYDAY Bar.

Comparison of macro-nutrients per 1 kilogram:

• Candies, HERSHEYS, PAYDAY Bar have 5.6 times more Energy, 166.7 times more Fat, 120.2 times more Saturated Fat, 94.6 times more Omega 6, 2.7 times more Carbohydrate, 28.2 times more Sugars, 2.1 times more Fiber and 5.8 times more Protein than Baked Whole Red Potatoes.
• Both Candies, HERSHEYS, PAYDAY Bar and Baked Whole Red Potatoes have similar amounts of Omega 3 per 1 kg.
• Both Candies, HERSHEYS, PAYDAY Bar as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.