Comparing Nutrients in 5 ounces Baked Red Potatoes VS Candies, peanut bar

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Candies, peanut bar	11%	55%	34%

Macro Nutrients

	Baked Red Potatoes	Candies, peanut bar	Recommended Dietary Allowance
Energy	4.25% 123kcal	25.5% 740kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	49.2% 47.8g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	88.8% 15g	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	51.7% 67g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	82.5% 60g	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	15.3% 5.8g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	39.2% 22g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Candies, peanut bar	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	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	16.7% 0.22mg	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	26.6% 106μg	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	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	0.76% 0.11mg	38.7% 5.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Candies, peanut bar	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	122% 1.1mg	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	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	76.6% 1.76mg	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	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	NA	12% 6.66μg	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	50.8% 5.6mg	11mg per day for Men 19-50 years
Water	2.94% 109g	0.061% 2.27g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Candies, peanut bar per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes versus 5 oz of Candies, peanut bar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Candies, peanut bar:

• 5 ounces of Baked Red Potatoes have 1.4 times more Vitamin B6, more Vitamin C and more Vitamin K than Candies, peanut bar.
• While 5 oz of Candies, peanut bar contain 1.4 times more Vitamin B1, 2.8 times more Vitamin B2, 5 times more Vitamin B3, 2.4 times more Vitamin B5, 2.8 times more Vitamin B9 and 51.3 times more Vitamin E than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
• 5 ounces of Candies, peanut bar have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Candies, peanut bar have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Candies, peanut bar:

• 5 ounces of Baked Red Potatoes have 1.3 times more Potassium and 47.9 times more Water than Candies, peanut bar.
• While 5 oz of Candies, peanut bar contain 8.7 times more Calcium, 4.4 times more Copper, 1.4 times more Iron, 3.9 times more Magnesium, 7.2 times more Manganese, 4.3 times more Phosphorus, 13 times more Sodium and 9.9 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, peanut bar contain 6 times more Energy, 224.7 times more Fat, 117 times more Saturated Fat, 217.3 times more Omega 6, 2.4 times more Carbohydrate, 29.5 times more Sugars, 2.3 times more Fiber and 6.7 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, peanut bar provide inadequate amounts of Omega 3 in five ounces.