Comparing Nutrients in 1 kilogram Candies, semisweet chocolate VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Candies, semisweet chocolate	3%	50%	47%
Potato Skin	17%	1%	82%

Macro Nutrients

	Candies, semisweet chocolate	Potato Skin	Recommended Dietary Allowance
Energy	166% 4800kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	309% 300g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	555% 178g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	53% 9g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	492% 639g	96% 124g	130g per day for Men 19-50 years
Sugars	752% 545g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	155% 59g	65.8% 25g	38g per day for Men 19-50 years
Protein	75% 42g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Candies, semisweet chocolate	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.27mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	184% 2.4mg	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	32.5% 130μg	42.5% 170μg	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	127% 114mg	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	17.3% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, semisweet chocolate	Potato Skin	Recommended Dietary Allowance
Calcium	32% 320mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	778% 7mg	470% 4.23mg	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	391% 31.3mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	274% 1150mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	348% 8mg	262% 6mg	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	189% 1320mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	107% 3650mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	147% 16mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.19% 7g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, semisweet chocolate VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Candies, semisweet chocolate versus 1 kg of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Candies, semisweet chocolate vs Potato Skin:

• 1 kilogram of Candies, semisweet chocolate has 2.6 times more Vitamin B1 and 2.4 times more Vitamin B2 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 2.4 times more Vitamin B3, 2.9 times more Vitamin B5, 6.8 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Candies, semisweet chocolate.
• 1 kilogram of Candies, semisweet chocolate have insufficient amounts of Vitamin C
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Candies, semisweet chocolate as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Candies, semisweet chocolate vs Potato Skin:

• 1 kilogram of Candies, semisweet chocolate has 1.7 times more Copper, 5 times more Magnesium, 1.3 times more Manganese, 3.5 times more Phosphorus, 14 times more Selenium and 4.6 times more Zinc than Potato Skin.
• While 1 kg of Raw Potato Skin contains 119 times more Water than Candies, semisweet chocolate.
• Both Candies, semisweet chocolate and Potato Skin contain similar levels of Calcium, Iron and Potassium per one kilogram.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Candies, semisweet chocolate has 8.3 times more Energy, 300 times more Fat, 682.7 times more Saturated Fat, 6.8 times more Omega 3, 28.1 times more Omega 6, 5.1 times more Carbohydrate, 2.4 times more Fiber and 1.6 times more Protein than Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6