Comparing Nutrients in 7 ounces Baked Red Potatoes VS Candies, peanut bar

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Candies, peanut bar	11%	55%	34%

Macro Nutrients

	Baked Red Potatoes	Candies, peanut bar	Recommended Dietary Allowance
Energy	5.95% 173kcal	35.7% 1036kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	69% 67g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	124% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	72.4% 94g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	116% 83.8g	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	21.4% 8.14g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	55% 30.8g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Candies, peanut bar	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	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	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	23.4% 0.3mg	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	37.2% 149μg	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	27.8% 25mg	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	1.06% 0.16mg	54.2% 8.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Candies, peanut bar	Recommended Dietary Allowance
Calcium	1.8% 18mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	171% 1.54mg	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	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	107% 2.47mg	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	87.3% 611mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	23.8% 808mg	3400mg per day for Men 19-50 years
Selenium	NA	17% 9.33μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	20.6% 310mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.086% 3.18g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Candies, peanut bar per 7 oz

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

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Candies, peanut bar:

• 7 ounces of Baked Red Potatoes have 1.4 times more Vitamin B6, more Vitamin C and more Vitamin K than Candies, peanut bar.
• While 7 oz of Candies, peanut bar contain 1.4 times more Vitamin B1, 2.8 times more Vitamin B2, 5 times more Vitamin B3, 2.4 times more Vitamin B5, 2.8 times more Vitamin B9 and 51.3 times more Vitamin E than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
• 7 ounces of Candies, peanut bar have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Candies, peanut bar have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Candies, peanut bar:

• 7 ounces of Baked Red Potatoes have 1.3 times more Potassium and 47.9 times more Water than Candies, peanut bar.
• While 7 oz of Candies, peanut bar contain 8.7 times more Calcium, 4.4 times more Copper, 1.4 times more Iron, 3.9 times more Magnesium, 7.2 times more Manganese, 4.3 times more Phosphorus, 13 times more Sodium and 9.9 times more Zinc than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Candies, peanut bar contain 6 times more Energy, 224.7 times more Fat, 117 times more Saturated Fat, 217.3 times more Omega 6, 2.4 times more Carbohydrate, 29.5 times more Sugars, 2.3 times more Fiber and 6.7 times more Protein than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 6
• Both Baked Whole Red Potatoes as well as Candies, peanut bar provide inadequate amounts of Omega 3 in seven ounces.