Comparing Nutrients in 1 pound Candies, carob, unsweetened VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Candies, carob, unsweetened	6%	52%	42%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Candies, carob, unsweetened	Baked White Potatoes	Recommended Dietary Allowance
Energy	84.5% 2449kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	147% 142g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	411% 132g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	7.04% 1.2g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	196% 255g	73.6% 96g	130g per day for Men 19-50 years
Sugars	213% 155g	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	45.4% 17.2g	25% 9.53g	38g per day for Men 19-50 years
Protein	66% 37g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Candies, carob, unsweetened	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62% 0.81mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.7mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	73.6% 0.96mg	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	24% 95μg	43% 172μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	53% 1.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.5% 2.27mg	63.5% 57mg	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	47.5% 7.12mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, carob, unsweetened	Baked White Potatoes	Recommended Dietary Allowance
Calcium	137% 1374mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	64% 0.58mg	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	73% 5.85mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	27.6% 0.64mg	37.3% 0.86mg	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	81.6% 572mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	84.4% 2871mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	43% 23.6μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.19% 7g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Candies, carob, unsweetened vs Baked White Potatoes:

• Candies, carob, unsweetened have 2.1 times more Vitamin B1, 4.1 times more Vitamin B2, 2 times more Vitamin B5, more Vitamin B12, 39.3 times more Vitamin E and 2.9 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Vitamin B3, 1.6 times more Vitamin B6, 1.8 times more Vitamin B9 and 25.2 times more Vitamin C than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Candies, carob, unsweetened vs Baked White Potatoes:

• Candies, carob, unsweetened have 30.3 times more Calcium, 1.4 times more Copper, 2 times more Iron, 1.3 times more Magnesium, 1.7 times more Phosphorus, 10.4 times more Selenium, 15.3 times more Sodium and 10.1 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Manganese and 49 times more Water than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Baked Whole White Potatoes have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Candies, carob, unsweetened have 5.9 times more Energy, 209.1 times more Fat, 725.5 times more Saturated Fat, 2.1 times more Omega 3, 5.4 times more Omega 6, 2.7 times more Carbohydrate, 22.3 times more Sugars, 1.8 times more Fiber and 3.9 times more Protein than Baked Whole White Potatoes.
• Both Candies, carob, unsweetened as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.