Comparing Nutrients in 1 pound Baked White Potatoes VS Candies, coconut bar, not chocolate covered

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Candies, coconut bar, not chocolate covered	2%	52%	46%

Macro Nutrients

	Baked White Potatoes	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Energy	14.4% 417kcal	75.2% 2182kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	129% 125g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	362% 116g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	195% 253g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	226% 164g	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	2.25% 1.63g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	76.4% 29g	38g per day for Men 19-50 years
Protein	17% 9.53g	17.3% 9.66g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	15.7% 0.2mg	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	43% 172μg	25% 100μg	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	63.5% 57mg	13.6% 12.2mg	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	1.2% 0.18mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	36.3% 2.9mg	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	244% 5.6mg	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	48.6% 340mg	60.3% 422mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	39.2% 1334mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	38.7% 581mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	42% 4.63mg	11mg per day for Men 19-50 years
Water	9.25% 342g	1.63% 60g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Candies, coconut bar, not chocolate covered:

• Baked Whole White Potatoes have 2 times more Vitamin B2, 3.4 times more Vitamin B3, 1.6 times more Vitamin B5, 4.7 times more Vitamin B6, 1.7 times more Vitamin B9, 4.7 times more Vitamin C and 27 times more Vitamin K than Candies, coconut bar, not chocolate covered.
• While Candies, coconut bar, not chocolate covered contain 1.4 times more Vitamin B1 and 5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Candies, coconut bar, not chocolate covered:

• Baked Whole White Potatoes have 1.9 times more Potassium and 5.7 times more Water than Candies, coconut bar, not chocolate covered.
• While Candies, coconut bar, not chocolate covered contain 4.3 times more Calcium, 2.8 times more Copper, 6.6 times more Manganese, 17.2 times more Selenium, 18.3 times more Sodium and 2.9 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Candies, coconut bar, not chocolate covered have similar amounts of Iron, Magnesium and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Candies, coconut bar, not chocolate covered contain 5.2 times more Energy, 184.3 times more Fat, 638.5 times more Saturated Fat, 2.7 times more Carbohydrate, 23.6 times more Sugars and 3 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Candies, coconut bar, not chocolate covered have similar amounts of Protein per 1 lb.
• Both Baked Whole White Potatoes as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.