Comparing Nutrients in 5 ounces Boiled Potato Flesh, Cooked In Skin VS Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup	13%	21%	66%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup	Recommended Dietary Allowance
Energy	4.25% 123kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	2.97% 2.88g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	15.5% 20g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	0.53% 0.38g	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	0.57% 0.41g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 0.27g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	11% 4.1g	38g per day for Men 19-50 years
Protein	4.73% 2.65g	7.26% 4.07g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	7.74% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.04mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	1.1% 0.055mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.6% 0.42mg	1.96% 0.026mg	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	3.54% 14μg	1.77% 7.1μg	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	20.5% 18.4mg	0% 0mg	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	0.094% 0.014mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	89% 0.8mg	0.9mg per day for Men 19-50 years
Fluoride	1.75% 70μg	2.25% 90μg	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	5.5% 0.44mg	36.5% 2.9mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	8.5% 0.2mg	35.7% 0.82mg	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	8.9% 62.4mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	16% 537mg	16% 550mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	32.4% 486mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	2.95% 109g	3.02% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Potato Flesh, Cooked In Skin versus 5 oz of Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Potato Flesh, Cooked In Skin vs Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup:

• 5 ounces of Boiled Potato Flesh, Cooked In Skin have 6.2 times more Vitamin B1, 3.9 times more Vitamin B3, 13.3 times more Vitamin B5, 16.6 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup.
• While 5 oz of Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup contain 3.6 times more Vitamin B2 than Boiled Potato Flesh, Cooked In Skin without Salt.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• 5 ounces of Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Boiled Potato Flesh, Cooked In Skin vs Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup:

• 5 oz of Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup contain 3 times more Copper, 6.6 times more Iron, 3.4 times more Magnesium, 4.2 times more Manganese, 2.6 times more Phosphorus, 6.7 times more Selenium, 85.8 times more Sodium and 3.3 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Selenium
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup lack sufficient amounts of Calcium and Fluoride in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Potato Flesh, Cooked In Skin have 2 times more Energy and 1.4 times more Carbohydrate than Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup.
• While 5 oz of Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup contain 20.3 times more Fat, 28.7 times more Saturated Fat, 1.6 times more Fiber and 1.5 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• 5 ounces of Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup provide inadequate amounts of Energy
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup provide inadequate amounts of Omega 3 and Omega 6 in five ounces.