Comparing Nutrients in 5 ounces Baked Red Potatoes VS Candies, coconut bar, not chocolate covered

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Candies, coconut bar, not chocolate covered	2%	52%	46%

Macro Nutrients

	Baked Red Potatoes	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Energy	4.25% 123kcal	23.5% 682kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	40.4% 39g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	113% 36.2g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.7% 0.12g	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	61% 79g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	70.7% 51.3g	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	0.86% 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	24% 9.07g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	8.15% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	3.94% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	4.9% 0.064mg	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	7.8% 31μg	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	4.25% 3.83mg	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	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	56.7% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	76.3% 1.75mg	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	19% 132mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	12% 181mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	2.94% 109g	0.51% 18.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Candies, coconut bar, not chocolate covered per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes versus 5 oz of Candies, coconut bar, not chocolate covered to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Candies, coconut bar, not chocolate covered:

• 5 ounces of Baked Red Potatoes have 2.4 times more Vitamin B2, 3.6 times more Vitamin B3, 1.4 times more Vitamin B5, 4.7 times more Vitamin B6, 1.2 times more Vitamin B9, 4.7 times more Vitamin C and 28 times more Vitamin K than Candies, coconut bar, not chocolate covered.
• Both Baked Red Potatoes and Candies, coconut bar, not chocolate covered provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin B2 and Vitamin K
• Both Baked Whole Red Potatoes as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Candies, coconut bar, not chocolate covered:

• 5 ounces of Baked Red Potatoes have 1.9 times more Potassium and 5.8 times more Water than Candies, coconut bar, not chocolate covered.
• While 5 oz of Candies, coconut bar, not chocolate covered contain 4.8 times more Calcium, 2.1 times more Copper, 7.2 times more Manganese, 1.3 times more Phosphorus, 10.7 times more Sodium and 2.6 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Candies, coconut bar, not chocolate covered contain similar levels of Iron and Magnesium per five ounces.
• 5 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Candies, coconut bar, not chocolate covered contain 5.5 times more Energy, 184.3 times more Fat, 638.5 times more Saturated Fat, 2.9 times more Carbohydrate, 25.3 times more Sugars and 3.6 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Candies, coconut bar, not chocolate covered offer comparable quantities of Protein per five ounces.
• Both Baked Whole Red Potatoes as well as Candies, coconut bar, not chocolate covered provide inadequate amounts of Omega 3 and Omega 6 in five ounces.