Comparing Nutrients in 500 calories Dark Chocolate 70% VS Baked White Potatoes

Weight per 500 calories

• Dark Chocolate 70%: 83.6g
• Baked White Potatoes: 544g

Dark Chocolate 70% has 6.5 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 500 calories - Dark Chocolate 70% or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Dark Chocolate 70%	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	36.7% 35.6g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	64% 20.5g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	1.78% 0.028g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.5% 38.4g	88% 115g	130g per day for Men 19-50 years
Sugars	27.7% 20g	11.5% 8.3g	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	0% 0g	2.7% 1.96g	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	% 0g	% 3.42g	g per day for Men 19-50 years
Sucrose	% 20g	% 2.17g	g per day for Men 19-50 years
Fiber	24% 9.1g	30% 11.4g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0.19% 1.67μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.37% 0.028mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7% 0.35mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.44% 0.032mg	88.2% 1.15mg	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	NA	51.6% 207μg	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	NA	76% 68.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.3% 0.49mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.1% 6.1μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Baked White Potatoes	Recommended Dietary Allowance
Calcium	6.1% 61mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	164% 1.48mg	76.7% 0.69mg	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	124% 9.95mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	44.7% 1.03mg	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	36.8% 258mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	17.6% 598mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.7μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.031% 1.15g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dark Chocolate 70% vs Baked White Potatoes:

• Baked Whole White Potatoes contain 9.2 times more Vitamin B1, 3.6 times more Vitamin B2, 9.5 times more Vitamin B3, 6 times more Vitamin B5, 36.1 times more Vitamin B6 and 2.4 times more Vitamin K than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Dark Chocolate 70% vs Baked White Potatoes:

• Dark Chocolate, 70-85% Cacao Solids have 2.1 times more Copper, 2.9 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese, 2.1 times more Selenium and 1.5 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Phosphorus, 4.9 times more Potassium and 357.9 times more Water than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids and Baked Whole White Potatoes have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dark Chocolate, 70-85% Cacao Solids have 43.7 times more Fat, 94.2 times more Saturated Fat, 3.8 times more Omega 6 and 2.4 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.9 times more Omega 3, 3 times more Carbohydrate, 1.3 times more Fiber and 1.8 times more Protein than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids and Baked Whole White Potatoes have similar amounts of Energy per 500 kcal.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.