Comparing Nutrients in 7 ounces Baked Red Potatoes VS Chocolate-flavored hazelnut spread

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Chocolate-flavored hazelnut spread	4%	50%	46%

Macro Nutrients

	Baked Red Potatoes	Chocolate-flavored hazelnut spread	Recommended Dietary Allowance
Energy	5.95% 173kcal	37% 1070kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	61% 59g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	176% 56.4g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	95% 124g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	148% 107g	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	28.2% 10.7g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Chocolate-flavored hazelnut spread	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	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	12.5% 0.16mg	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	6.95% 27.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	22.3% 0.54μg	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	65.6% 9.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Chocolate-flavored hazelnut spread	Recommended Dietary Allowance
Calcium	1.8% 18mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	103% 0.93mg	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	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	75% 1.72mg	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	43% 302mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	23.8% 808mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.057% 2.12g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Chocolate-flavored hazelnut spread per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Chocolate-flavored hazelnut spread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Chocolate-flavored hazelnut spread:

• 7 ounces of Baked Red Potatoes have 3.7 times more Vitamin B3, 2.6 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and 1.5 times more Vitamin K than Chocolate-flavored hazelnut spread.
• While 7 oz of Chocolate-flavored hazelnut spread contain 3.4 times more Vitamin B2, more Vitamin B12 and 62 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Chocolate-flavored hazelnut spread provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin E
• 7 ounces of Chocolate-flavored hazelnut spread have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Chocolate-flavored hazelnut spread have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Chocolate-flavored hazelnut spread:

• 7 ounces of Baked Red Potatoes have 1.3 times more Potassium and 71.7 times more Water than Chocolate-flavored hazelnut spread.
• While 7 oz of Chocolate-flavored hazelnut spread contain 12 times more Calcium, 2.7 times more Copper, 6.3 times more Iron, 2.3 times more Magnesium, 5 times more Manganese, 2.1 times more Phosphorus, 3.4 times more Sodium and 2.7 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 Chocolate-flavored hazelnut spread contain 6.2 times more Energy, 198.2 times more Fat, 710.6 times more Saturated Fat, 3.2 times more Carbohydrate, 37.8 times more Sugars, 3 times more Fiber and 2.4 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Chocolate-flavored hazelnut spread provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.