Comparing Nutrients in 5 ounces Candies, semisweet chocolate VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Candies, semisweet chocolate	3%	50%	47%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Candies, semisweet chocolate	Baked Potato Flesh	Recommended Dietary Allowance
Energy	23.5% 680kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.5g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	78.6% 25g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	6.02% 0.096g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.27g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	107% 77.3g	3.32% 2.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	22% 8.36g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Candies, semisweet chocolate	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	12.4% 1.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.98% 0.15mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.05mg	33% 0.43mg	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	4.6% 18.4μg	3.2% 12.8μg	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	0% 0mg	20% 18mg	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	2.46% 0.37mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, semisweet chocolate	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	34% 0.3mg	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	55.5% 4.44mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	9.92% 0.23mg	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	26.7% 187mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	15.2% 517mg	16.3% 554mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	0.027% 0.99g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, semisweet chocolate VS Baked Potato Flesh per 5 oz

Compare the macro and micronutrient content in 5 oz of Candies, semisweet chocolate versus 5 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Candies, semisweet chocolate vs Baked Potato Flesh:

• 5 ounces of Candies, semisweet chocolate have 4.3 times more Vitamin B2, 1.4 times more Vitamin B9 and 18.7 times more Vitamin K than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 1.9 times more Vitamin B1, 3.3 times more Vitamin B3, 5.3 times more Vitamin B5, 8.6 times more Vitamin B6 and more Vitamin C than Candies, semisweet chocolate.
• 5 ounces of Candies, semisweet chocolate have insufficient amounts of Vitamin C
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• Both Candies, semisweet chocolate as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Candies, semisweet chocolate vs Baked Potato Flesh:

• 5 ounces of Candies, semisweet chocolate have 6.4 times more Calcium, 3.3 times more Copper, 8.9 times more Iron, 4.6 times more Magnesium, 5 times more Manganese, 2.6 times more Phosphorus, 14 times more Selenium and 5.6 times more Zinc than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 107.7 times more Water than Candies, semisweet chocolate.
• Both Candies, semisweet chocolate and Baked Potato Flesh contain similar levels of Potassium per five ounces.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Candies, semisweet chocolate have 5.2 times more Energy, 300 times more Fat, 682.7 times more Saturated Fat, 6.8 times more Omega 3, 28.1 times more Omega 6, 3 times more Carbohydrate, 32.1 times more Sugars, 3.9 times more Fiber and 2.1 times more Protein than Baked Potato Flesh.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6