Comparing Nutrients in 7 ounces Baked White Potatoes VS Baking chocolate, unsweetened, liquid

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Baking chocolate, unsweetened, liquid	8%	69%	23%

Macro Nutrients

	Baked White Potatoes	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Energy	6.3% 183kcal	32.3% 937kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	157% 50g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	118% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	55.3% 72g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	0% 0g	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	0.99% 0.71g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	95% 36g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Baking chocolate, unsweetened, liquid	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	7.94% 0.095mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	42.6% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	6.1% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	11% 0.14mg	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	19% 75.4μg	9.43% 37.7μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Calcium	2% 20mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	421% 3.8mg	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	16% 1.27mg	103% 8.24mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	125% 526mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	142% 3.27mg	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	21.3% 149mg	96% 675mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	68% 2314mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	28.5% 15.7μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.048% 1.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Baking chocolate, unsweetened, liquid:

• Baked Whole White Potatoes have 2.5 times more Vitamin B5, 2.9 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Baking chocolate, unsweetened, liquid.
• While Baking chocolate, unsweetened, liquid contains 6.5 times more Vitamin B2 and 1.4 times more Vitamin B3 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Baking chocolate, unsweetened, liquid have similar amounts of Vitamin B1 per 7 oz.
• Both Baked Whole White Potatoes as well as Baking chocolate, unsweetened, liquid have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Baking chocolate, unsweetened, liquid:

• Baked Whole White Potatoes have 83.8 times more Water than Baking chocolate, unsweetened, liquid.
• While Baking chocolate, unsweetened, liquid contains 5.4 times more Calcium, 15 times more Copper, 6.5 times more Iron, 9.8 times more Magnesium, 8.7 times more Manganese, 4.5 times more Phosphorus, 2.1 times more Potassium, 15.8 times more Selenium and 10.5 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have more Sugars than Baking chocolate, unsweetened, liquid.
• While Baking chocolate, unsweetened, liquid contains 5.1 times more Energy, 318 times more Fat, 632.3 times more Saturated Fat, 40 times more Omega 3, 206.1 times more Omega 6, 1.7 times more Carbohydrate, 8.6 times more Fiber and 5.8 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Baking chocolate, unsweetened, liquid have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.