Comparing Nutrients in 7 ounces Candies, NESTLE, BABY RUTH Bar VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Candies, NESTLE, BABY RUTH Bar	5%	41%	54%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Candies, NESTLE, BABY RUTH Bar	Baked Red Potatoes	Recommended Dietary Allowance
Energy	32.5% 943kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	44% 43g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	75% 24g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	30.7% 5.23g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	30% 39g	130g per day for Men 19-50 years
Sugars	148% 107g	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.89g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	19% 10.7g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Candies, NESTLE, BABY RUTH Bar	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.5mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	32.4% 0.42mg	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	5.95% 24μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.96% 0.12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	27.8% 25mg	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	12.3% 1.85mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, NESTLE, BABY RUTH Bar	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	9.33% 93mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	49.6% 0.45mg	38.4% 0.35mg	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	15.6% 1.25mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	30.3% 0.7mg	15% 0.34mg	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	26.6% 187mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	14.5% 494mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	NA	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.37% 14g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Candies, NESTLE, BABY RUTH Bar vs Baked Red Potatoes:

• Candies, NESTLE, BABY RUTH Bar have 2.4 times more Vitamin B2, more Vitamin B12 and 11.6 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Vitamin B3, 5 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin C than Candies, NESTLE, BABY RUTH Bar.
• Both Candies, NESTLE, BABY RUTH Bar and Baked Whole Red Potatoes have similar amounts of Vitamin B1, Vitamin B5 and Vitamin K per 7 oz.
• Both Candies, NESTLE, BABY RUTH Bar as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Candies, NESTLE, BABY RUTH Bar vs Baked Red Potatoes:

• Candies, NESTLE, BABY RUTH Bar have 5.2 times more Calcium, 1.3 times more Copper, 1.5 times more Magnesium, 2 times more Manganese, 1.3 times more Phosphorus, 19.2 times more Sodium and 1.8 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.2 times more Potassium and 11 times more Water than Candies, NESTLE, BABY RUTH Bar.
• Both Candies, NESTLE, BABY RUTH Bar and Baked Whole Red Potatoes have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Candies, NESTLE, BABY RUTH Bar have 5.5 times more Energy, 144 times more Fat, 302.5 times more Saturated Fat, 53.8 times more Omega 6, 3.3 times more Carbohydrate, 37.8 times more Sugars and 2.3 times more Protein than Baked Whole Red Potatoes.
• Both Candies, NESTLE, BABY RUTH Bar and Baked Whole Red Potatoes have similar amounts of Fiber per 7 oz.
• Both Candies, NESTLE, BABY RUTH Bar as well as Baked Whole Red Potatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.