Comparing Nutrients in 300 calories Candies, coconut bar, not chocolate covered VS Baked White Potatoes

Weight per 300 calories

• Candies, coconut bar, not chocolate covered: 62.4g
• Baked White Potatoes: 326g

Candies, coconut bar, not chocolate covered have 5.2 times more energy per 100g than Baked White Potatoes. It has very high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Candies, coconut bar, not chocolate covered or Baked White Potatoes?

Macros Ratio

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

Macro Nutrients

	Candies, coconut bar, not chocolate covered	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.8% 17.2g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	49.8% 16g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	53% 68.7g	130g per day for Men 19-50 years
Sugars	31% 22.6g	6.9% 5g	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	1.6% 1.17g	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	% 2.05g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	10.5% 4g	18% 6.85g	38g per day for Men 19-50 years
Protein	2.37% 1.33g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Candies, coconut bar, not chocolate covered	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.6% 0.043mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1% 0.013mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.73% 0.28mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.15mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.16% 0.028mg	53% 0.69mg	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	3.43% 13.7μg	31% 124μg	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	1.87% 1.7mg	45.7% 41mg	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	0.83% 0.12mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.052% 0.062μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, coconut bar, not chocolate covered	Baked White Potatoes	Recommended Dietary Allowance
Calcium	2.7% 27mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	46% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	6% 0.48mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	4% 17mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	33.6% 0.77mg	26.8% 0.62mg	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	8.3% 58mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	5.4% 183mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	9.75% 5.36μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	5.32% 80mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	0.22% 8.27g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Candies, coconut bar, not chocolate covered vs Baked White Potatoes:

• Baked Whole White Potatoes contain 3.6 times more Vitamin B1, 10.7 times more Vitamin B2, 18 times more Vitamin B3, 8.1 times more Vitamin B5, 24.5 times more Vitamin B6, 9 times more Vitamin B9, 24.4 times more Vitamin C and 141.2 times more Vitamin K than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Candies, coconut bar, not chocolate covered vs Baked White Potatoes:

• Candies, coconut bar, not chocolate covered have 1.3 times more Manganese, 3.3 times more Selenium and 3.5 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Copper, 4.3 times more Iron, 5.2 times more Magnesium, 4.2 times more Phosphorus, 9.7 times more Potassium, 1.8 times more Zinc and 29.7 times more Water than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Baked Whole White Potatoes have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Candies, coconut bar, not chocolate covered have 35.3 times more Fat, 122.1 times more Saturated Fat and 4.5 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Omega 3, 2 times more Carbohydrate, 1.7 times more Fiber and 5.2 times more Protein than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Baked Whole White Potatoes have similar amounts of Energy per 300 kcal.
• Both Candies, coconut bar, not chocolate covered as well as Baked Whole White Potatoes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.