Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Baking chocolate, unsweetened, liquid

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Baking chocolate, unsweetened, liquid	8%	69%	23%

Macro Nutrients

	Baked Red Potatoes	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Energy	30% 870kcal	163% 4720kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	492% 477g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	790% 253g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	375% 6g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	594% 101g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	278% 362g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	0% 0g	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	6.07% 4.4g	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	% 5.5g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	476% 181g	38g per day for Men 19-50 years
Protein	41% 23g	216% 121g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	31% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	55.4% 0.72mg	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	67.5% 270μg	47.5% 190μg	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	140% 126mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.33% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Calcium	9% 90mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	2122% 19mg	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	87.5% 7mg	519% 41.5mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	631% 2650mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	717% 16.5mg	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	103% 720mg	486% 3400mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	343% 11660mg	3400mg per day for Men 19-50 years
Selenium	NA	144% 79μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	335% 36.8mg	11mg per day for Men 19-50 years
Water	20.7% 767g	0.24% 9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Baking chocolate, unsweetened, liquid:

• Baked Whole Red Potatoes have 1.4 times more Vitamin B1, 2.2 times more Vitamin B5, 2.9 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Baking chocolate, unsweetened, liquid.
• While Baking chocolate, unsweetened, liquid contains 5.6 times more Vitamin B2 and 1.3 times more Vitamin B3 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Baking chocolate, unsweetened, liquid have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Baking chocolate, unsweetened, liquid:

• Baked Whole Red Potatoes have 85.2 times more Water than Baking chocolate, unsweetened, liquid.
• While Baking chocolate, unsweetened, liquid contains 6 times more Calcium, 11 times more Copper, 5.9 times more Iron, 9.5 times more Magnesium, 9.5 times more Manganese, 4.7 times more Phosphorus, 2.1 times more Potassium and 9.2 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole Red Potatoes have more Sugars than Baking chocolate, unsweetened, liquid.
• While Baking chocolate, unsweetened, liquid contains 5.4 times more Energy, 318 times more Fat, 632.3 times more Saturated Fat, 40 times more Omega 3, 206.1 times more Omega 6, 1.8 times more Carbohydrate, 10.1 times more Fiber and 5.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Baking chocolate, unsweetened, liquid have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.