Comparing Nutrients in 1 kilogram Baked White Potatoes VS Powder Rich Chocolate

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Powder Rich Chocolate	0%	0%	100%

Macro Nutrients

	Baked White Potatoes	Powder Rich Chocolate	Recommended Dietary Allowance
Energy	31.7% 920kcal	128% 3720kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0% 0g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	715% 930g	130g per day for Men 19-50 years
Sugars	21% 15.3g	1129% 818g	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	4.97% 3.6g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	0% 0g	38g per day for Men 19-50 years
Protein	37.5% 21g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Powder Rich Chocolate	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1517% 13650μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	1137% 13.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	1136% 182mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	1398% 18mg	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	95% 380μg	0% 0μg	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	606% 545mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	607% 3640IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	818% 123mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Powder Rich Chocolate	Recommended Dietary Allowance
Calcium	10% 100mg	909% 9090mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	2020% 18mg	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	80% 6.4mg	2045% 164mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	519% 2180mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	NA	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	107% 750mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	424% 6360mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	1240% 136mg	11mg per day for Men 19-50 years
Water	20.4% 754g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Powder Rich Chocolate per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked White Potatoes versus 1 kg of Powder Rich Chocolate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Powder Rich Chocolate:

• 1 kilogram of Baked White Potatoes has more Vitamin B2, more Vitamin B5, more Vitamin B9 and more Vitamin K than Powder Rich Chocolate.
• While 1 kg of Powder Rich Chocolate contains 1365 times more Vitamin A, 28.4 times more Vitamin B1, 11.9 times more Vitamin B3, 8.6 times more Vitamin B6, 4.3 times more Vitamin C, more Vitamin D and 306.8 times more Vitamin E than Baked Whole White Potatoes.
• 1 kilogram of Baked White Potatoes have insufficient amounts of Vitamin A, Vitamin D and Vitamin E
• 1 kilogram of Powder Rich Chocolate have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin K
• Both Baked Whole White Potatoes as well as Powder Rich Chocolate have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Powder Rich Chocolate:

• 1 kilogram of Baked White Potatoes has more Phosphorus, more Potassium and 58.9 times more Water than Powder Rich Chocolate.
• While 1 kg of Powder Rich Chocolate contains 90.9 times more Calcium, 14.3 times more Copper, 25.6 times more Iron, 8.1 times more Magnesium, 90.9 times more Sodium and 39 times more Zinc than Baked Whole White Potatoes.
• 1 kilogram of Baked White Potatoes lack sufficient amounts of Calcium
• 1 kilogram of Powder Rich Chocolate lack sufficient amounts of Phosphorus and Potassium
• Both Baked Whole White Potatoes as well as Powder Rich Chocolate lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked White Potatoes has more Fiber and more Protein than Powder Rich Chocolate.
• While 1 kg of Powder Rich Chocolate contains 4 times more Energy, 4.4 times more Carbohydrate and 53.5 times more Sugars than Baked Whole White Potatoes.
• 1 kilogram of Powder Rich Chocolate provide inadequate amounts of Fiber and Protein
• Both Baked Whole White Potatoes as well as Powder Rich Chocolate provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.