Comparing Nutrients in 5 ounces Candies, semisweet chocolate VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Candies, semisweet chocolate	3%	50%	47%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Candies, semisweet chocolate	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	23.5% 680kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.5g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	78.6% 25g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	6.02% 0.096g	NA	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.27g	NA	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	107% 77.3g	1.35% 0.98g	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Candies, semisweet chocolate	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.98% 0.15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.05mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.46% 0.37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, semisweet chocolate	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	NA	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	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	NA	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	15.2% 517mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	NA	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	NA	11mg per day for Men 19-50 years
Water	0.027% 0.99g	2.6% 97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Candies, semisweet chocolate vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain more Vitamin C than Candies, semisweet chocolate.

Comparing minerals per 5 ounces for Candies, semisweet chocolate vs Frozen Roasted Potatoes with Salt:

• Candies, semisweet chocolate have 2.1 times more Calcium and 6.3 times more Iron than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 27.1 times more Sodium and 97.3 times more Water than Candies, semisweet chocolate.
• Both Candies, semisweet chocolate and Frozen Roasted Potatoes with Salt have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Candies, semisweet chocolate have 3.8 times more Energy, 16.6 times more Fat, 106.3 times more Saturated Fat, 2.4 times more Carbohydrate, 79 times more Sugars, 2.3 times more Fiber and 1.9 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Candies, semisweet chocolate as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.