Comparing Nutrients in 7 ounces Baked Potato Flesh VS Candies, sweet chocolate coated fondant

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Candies, sweet chocolate coated fondant	2%	20%	78%

Macro Nutrients

	Baked Potato Flesh	Candies, sweet chocolate coated fondant	Recommended Dietary Allowance
Energy	6.36% 185kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	19% 18.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	34% 11g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	3.3% 0.56g	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	123% 160g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	195% 142g	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	11% 4.17g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Candies, sweet chocolate coated fondant	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	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	7.13% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	0.95% 0.048mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	1.53% 0.02mg	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	1.5% 5.95μg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Candies, sweet chocolate coated fondant	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	95% 0.85mg	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	38.7% 3.1mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	34.5% 0.79mg	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	27% 189mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.41% 15.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Candies, sweet chocolate coated fondant per 7 oz

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

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

• 7 ounces of Baked Potato Flesh have 4 times more Vitamin B1, 2.4 times more Vitamin B3, 23.1 times more Vitamin B5, 30.1 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Candies, sweet chocolate coated fondant.
• While 7 oz of Candies, sweet chocolate coated fondant contain 2.8 times more Vitamin B2 than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 7 ounces of Candies, sweet chocolate coated fondant have insufficient amounts of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Candies, sweet chocolate coated fondant have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Candies, sweet chocolate coated fondant:

• 7 ounces of Baked Potato Flesh have 2.3 times more Potassium and 9.8 times more Water than Candies, sweet chocolate coated fondant.
• While 7 oz of Candies, sweet chocolate coated fondant contain 2 times more Copper, 4.5 times more Iron, 2.5 times more Magnesium, 2.5 times more Manganese, 1.9 times more Phosphorus, 5.3 times more Selenium and 1.6 times more Zinc than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Baked Potatoes Flesh no Salt as well as Candies, sweet chocolate coated fondant lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Candies, sweet chocolate coated fondant contain 3.9 times more Energy, 93 times more Fat, 210 times more Saturated Fat, 3.7 times more Carbohydrate, 42 times more Sugars and 1.4 times more Fiber than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Candies, sweet chocolate coated fondant offer comparable quantities of Protein per seven ounces.
• Both Baked Potatoes Flesh no Salt as well as Candies, sweet chocolate coated fondant provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.