Comparing Nutrients in 7 ounces Candies, semisweet chocolate VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Candies, semisweet chocolate	3%	50%	47%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Candies, semisweet chocolate	Baked Potato Skin	Recommended Dietary Allowance
Energy	33% 953kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	61.4% 59.5g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	110% 35.2g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	70.3% 91g	130g per day for Men 19-50 years
Sugars	149% 108g	3.83% 2.78g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31% 11.7g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	15% 8.33g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Candies, semisweet chocolate	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.17% 0.21mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	94% 1.2mg	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	6.45% 25.8μg	11% 43.7μg	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	0% 0mg	29.8% 26.8mg	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	3.44% 0.52mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, semisweet chocolate	Baked Potato Skin	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	180% 1.62mg	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	77.6% 6.2mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	53% 1.22mg	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	37.4% 262mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	21.3% 724mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, semisweet chocolate VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Candies, semisweet chocolate versus 7 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Candies, semisweet chocolate vs Baked Potato Skin:

• 7 ounces of Candies, semisweet chocolate have 3.3 times more Vitamin K than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.2 times more Vitamin B1, 7.2 times more Vitamin B3, 8.2 times more Vitamin B5, 17.5 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Candies, semisweet chocolate.
• Both Candies, semisweet chocolate and Baked Potato Skin provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Candies, semisweet chocolate have insufficient amounts of Vitamin C
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin K
• Both Candies, semisweet chocolate as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Candies, semisweet chocolate vs Baked Potato Skin:

• 7 ounces of Candies, semisweet chocolate have 2.7 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus, 6 times more Selenium and 3.3 times more Zinc than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.2 times more Iron and 1.6 times more Potassium than Candies, semisweet chocolate.
• Both Candies, semisweet chocolate and Baked Potato Skin contain similar levels of Calcium and Copper per seven ounces.
• 7 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Candies, semisweet chocolate have 2.4 times more Energy, 300 times more Fat, 682.7 times more Saturated Fat, 6.8 times more Omega 3, 28.1 times more Omega 6, 1.4 times more Carbohydrate and 38.9 times more Sugars than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 1.3 times more Fiber than Candies, semisweet chocolate.
• Both Candies, semisweet chocolate and Baked Potato Skin offer comparable quantities of Protein per seven ounces.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6