Comparing Nutrients in 5 ounces Baked Red Potatoes VS Candies, chocolate covered, caramel with nuts

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Candies, chocolate covered, caramel with nuts	8%	40%	52%

Macro Nutrients

	Baked Red Potatoes	Candies, chocolate covered, caramel with nuts	Recommended Dietary Allowance
Energy	4.25% 123kcal	23% 666kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	30.7% 29.8g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	20.6% 6.6g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	48.6% 8.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	66% 86g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	81% 58.6g	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	0.86% 0.62g	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	% 0.78g	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	16% 6.1g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Candies, chocolate covered, caramel with nuts	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	17.4% 0.23mg	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	9.57% 38.3μg	32.6% 130μg	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% 18mg	2.2% 2mg	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	0.76% 0.11mg	10.4% 1.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Candies, chocolate covered, caramel with nuts	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	91% 0.82mg	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	12.4% 0.99mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	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	14.6% 102mg	33.6% 235mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	18.6% 631mg	3400mg per day for Men 19-50 years
Selenium	NA	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	24% 2.65mg	11mg per day for Men 19-50 years
Water	2.94% 109g	0.23% 8.65g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Candies, chocolate covered, caramel with nuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes versus 5 oz of Candies, chocolate covered, caramel with nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Candies, chocolate covered, caramel with nuts:

• 5 ounces of Baked Red Potatoes have 1.8 times more Vitamin B1, 1.3 times more Vitamin B6 and 9 times more Vitamin C than Candies, chocolate covered, caramel with nuts.
• While 5 oz of Candies, chocolate covered, caramel with nuts contain 42 times more Vitamin A, 3.2 times more Vitamin B2, 3 times more Vitamin B3, 3.4 times more Vitamin B9 and 13.8 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Candies, chocolate covered, caramel with nuts provide similar amounts of Vitamin K per five ounces.
• 5 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• 5 ounces of Candies, chocolate covered, caramel with nuts have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Candies, chocolate covered, caramel with nuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Candies, chocolate covered, caramel with nuts:

• 5 ounces of Baked Red Potatoes have 1.2 times more Potassium and 12.6 times more Water than Candies, chocolate covered, caramel with nuts.
• While 5 oz of Candies, chocolate covered, caramel with nuts contain 8.7 times more Calcium, 3.3 times more Copper, 2.4 times more Iron, 2.9 times more Magnesium, 2.3 times more Phosphorus, 13 times more Sodium and 4.7 times more Zinc than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Candies, chocolate covered, caramel with nuts contain 5.4 times more Energy, 140 times more Fat, 116.4 times more Saturated Fat, 119 times more Omega 6, 3.1 times more Carbohydrate, 28.9 times more Sugars, 2.4 times more Fiber and 4.1 times more Protein than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes provide inadequate amounts of Omega 6
• Both Baked Whole Red Potatoes as well as Candies, chocolate covered, caramel with nuts provide inadequate amounts of Omega 3 in five ounces.