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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Candies, semisweet chocolate	3%	50%	47%

Macro Nutrients

	Baked Potato Flesh	Candies, semisweet chocolate	Recommended Dietary Allowance
Energy	6.36% 185kcal	33% 953kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	61.4% 59.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	110% 35.2g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	10.5% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	98% 127g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	149% 108g	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	7.83% 2.98g	31% 11.7g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Candies, semisweet chocolate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	5.34% 0.069mg	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	4.47% 18μg	6.45% 25.8μg	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	28.2% 25.4mg	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	0.53% 0.079mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Candies, semisweet chocolate	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	154% 1.4mg	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	8.7% 0.69mg	77.6% 6.2mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	69% 1.6mg	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% 99mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	21.3% 724mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.038% 1.4g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Baked Potato Flesh have 1.9 times more Vitamin B1, 3.3 times more Vitamin B3, 5.3 times more Vitamin B5, 8.6 times more Vitamin B6 and more Vitamin C than Candies, semisweet chocolate.
• While 7 oz of Candies, semisweet chocolate contain 4.3 times more Vitamin B2, 1.4 times more Vitamin B9 and 18.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• 7 ounces of Candies, semisweet chocolate have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Candies, semisweet chocolate have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Baked Potato Flesh have 107.7 times more Water than Candies, semisweet chocolate.
• While 7 oz of Candies, semisweet chocolate contain 6.4 times more Calcium, 3.3 times more Copper, 8.9 times more Iron, 4.6 times more Magnesium, 5 times more Manganese, 2.6 times more Phosphorus, 14 times more Selenium and 5.6 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Candies, semisweet chocolate contain similar levels of Potassium per seven ounces.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Candies, semisweet chocolate contain 5.2 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, 3 times more Carbohydrate, 32.1 times more Sugars, 3.9 times more Fiber and 2.1 times more Protein than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6