Comparing Nutrients in 7 ounces Baked Red Potatoes VS Candies, carob, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Candies, carob, unsweetened	6%	52%	42%

Macro Nutrients

	Baked Red Potatoes	Candies, carob, unsweetened	Recommended Dietary Allowance
Energy	5.95% 173kcal	37% 1072kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	64% 62.2g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	180% 57.6g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	3.1% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	86% 112g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	93% 67.7g	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	1.2% 0.87g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.89g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	20% 7.54g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Candies, carob, unsweetened	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	20% 0.26mg	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	13.4% 53.6μg	10.4% 41.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	23% 0.56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	1.1% 0.99mg	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	1.06% 0.16mg	20.8% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	12.7% 15.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Candies, carob, unsweetened	Recommended Dietary Allowance
Calcium	1.8% 18mg	60% 601mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	40.4% 0.36mg	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	17.4% 1.4mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	12% 0.28mg	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	20.4% 143mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	37% 1256mg	3400mg per day for Men 19-50 years
Selenium	NA	18.8% 10.3μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	14% 212mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	63.7% 7mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Candies, carob, unsweetened per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Candies, carob, unsweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Candies, carob, unsweetened:

• 7 ounces of Baked Red Potatoes have 1.5 times more Vitamin B3, 1.6 times more Vitamin B6, 1.3 times more Vitamin B9 and 25.2 times more Vitamin C than Candies, carob, unsweetened.
• While 7 oz of Candies, carob, unsweetened contain 1.4 times more Vitamin B1, 3.6 times more Vitamin B2, 2.2 times more Vitamin B5, more Vitamin B12, 19.6 times more Vitamin E and 2.8 times more Vitamin K than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin E
• 7 ounces of Candies, carob, unsweetened have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Candies, carob, unsweetened have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Candies, carob, unsweetened:

• 7 ounces of Baked Red Potatoes have 1.2 times more Manganese and 49.8 times more Water than Candies, carob, unsweetened.
• While 7 oz of Candies, carob, unsweetened contain 33.7 times more Calcium, 1.8 times more Iron, 1.3 times more Magnesium, 1.8 times more Phosphorus, 8.9 times more Sodium and 8.8 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Candies, carob, unsweetened contain similar levels of Copper and Potassium per seven ounces.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Candies, carob, unsweetened contain 6.2 times more Energy, 209.1 times more Fat, 725.5 times more Saturated Fat, 2.9 times more Carbohydrate, 23.9 times more Sugars, 2.1 times more Fiber and 3.5 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Candies, carob, unsweetened provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.