Comparing Nutrients in 7 ounces Dark Chocolate 70% VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Dark Chocolate 70%	Baked White Potatoes	Recommended Dietary Allowance
Energy	41% 1187kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	87% 84.5g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	152% 48.6g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	14.2% 2.42g	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	70% 91g	32% 42g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	4.2% 3.04g	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% 0g	0.99% 0.71g	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	% 0g	% 1.25g	g per day for Men 19-50 years
Sucrose	% 47.6g	% 0.79g	g per day for Men 19-50 years
Fiber	57% 21.6g	11% 4.17g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	32.2% 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	NA	19% 75.4μg	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	NA	27.8% 25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.8% 1.17mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Baked White Potatoes	Recommended Dietary Allowance
Calcium	14.5% 145mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	390% 3.5mg	28% 0.25mg	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	295% 23.6mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	108% 452mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	16.3% 0.38mg	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	87.3% 611mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	41.7% 1419mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dark Chocolate 70% vs Baked White Potatoes:

• Dark Chocolate, 70-85% Cacao Solids have 1.8 times more Vitamin B2, 14.8 times more Vitamin E and 2.7 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Vitamin B1, 1.5 times more Vitamin B3 and 5.6 times more Vitamin B6 than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids and Baked Whole White Potatoes have similar amounts of Vitamin B5 per 7 oz.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Dark Chocolate 70% vs Baked White Potatoes:

• Dark Chocolate, 70-85% Cacao Solids have 7.3 times more Calcium, 13.9 times more Copper, 18.6 times more Iron, 8.4 times more Magnesium, 10.3 times more Manganese, 4.1 times more Phosphorus, 1.3 times more Potassium, 13.6 times more Selenium, 2.9 times more Sodium and 9.5 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 55.1 times more Water than Dark Chocolate, 70-85% Cacao Solids.

Comparison of macro-nutrients per 7 ounces:

• Dark Chocolate, 70-85% Cacao Solids have 6.5 times more Energy, 284 times more Fat, 612.5 times more Saturated Fat, 2.3 times more Omega 3, 24.9 times more Omega 6, 2.2 times more Carbohydrate, 15.7 times more Sugars, 5.2 times more Fiber and 3.7 times more Protein than Baked Whole White Potatoes.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.