Comparing Nutrients in 1 kilogram Candies, semisweet chocolate VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Candies, semisweet chocolate	3%	50%	47%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Candies, semisweet chocolate	Baked White Potatoes	Recommended Dietary Allowance
Energy	166% 4800kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	309% 300g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	555% 178g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	53% 9g	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	492% 639g	162% 211g	130g per day for Men 19-50 years
Sugars	752% 545g	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	155% 59g	55.3% 21g	38g per day for Men 19-50 years
Protein	75% 42g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Candies, semisweet chocolate	Baked White 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	46% 0.55mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.27mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	162% 2.1mg	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	95% 380μg	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	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	17.3% 2.6mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, semisweet chocolate	Baked White Potatoes	Recommended Dietary Allowance
Calcium	32% 320mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	778% 7mg	141% 1.27mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	274% 1150mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	348% 8mg	82% 1.9mg	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	107% 750mg	700mg per day for Men 19-50 years
Potassium	107% 3650mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	4.67% 70mg	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	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Candies, semisweet chocolate vs Baked White Potatoes:

• Candies, semisweet chocolate have 2.1 times more Vitamin B2, 6.5 times more Vitamin E and 2.1 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.6 times more Vitamin B3, 3.6 times more Vitamin B5, 6 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Candies, semisweet chocolate.
• Both Candies, semisweet chocolate and Baked Whole White Potatoes have similar amounts of Vitamin B1 per 1 kg.
• Both Candies, semisweet chocolate as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Candies, semisweet chocolate vs Baked White Potatoes:

• Candies, semisweet chocolate have 3.2 times more Calcium, 5.5 times more Copper, 4.9 times more Iron, 4.3 times more Magnesium, 4.2 times more Manganese, 1.8 times more Phosphorus, 8.4 times more Selenium and 4.6 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Potassium and 107.8 times more Water than Candies, semisweet chocolate.

Comparison of macro-nutrients per 1 kilogram:

• Candies, semisweet chocolate have 5.2 times more Energy, 200 times more Fat, 443.8 times more Saturated Fat, 4.5 times more Omega 3, 18.3 times more Omega 6, 3 times more Carbohydrate, 35.6 times more Sugars, 2.8 times more Fiber and 2 times more Protein than Baked Whole White Potatoes.
• Both Candies, semisweet chocolate as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.