Comparing Nutrients in 100 calories Baked Red Potatoes VS Baking chocolate, unsweetened, liquid

Weight per 100 calories

• Baked Red Potatoes: 115g
• Baking chocolate, unsweetened, liquid: 21g

Baking chocolate, unsweetened, liquid has 5.4 times more energy per unit of mass than Baked Whole Red Potatoes, which is very high in comparison to other foods. Baked Red Potatoes having average energy density.

Which food has more nutrients per 100 calories - Baked Red Potatoes or Baking chocolate, unsweetened, liquid?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Baking chocolate, unsweetened, liquid	8%	69%	23%

Macro Nutrients

	Baked Red Potatoes	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	16.7% 5.36g	32g per day for Men 19-50 years
Omega 3	1.08% 0.017g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	12.6% 2.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	5.9% 7.67g	130g per day for Men 19-50 years
Sugars	2.27% 1.64g	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	0.7% 0.51g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.52g	NA	g per day for Men 19-50 years
Fiber	5.44% 2.07g	10% 3.83g	38g per day for Men 19-50 years
Protein	4.72% 2.64g	4.58% 2.56g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Vitamin A	0.13% 1.15μg	0.024% 0.21μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	0.88% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.42% 0.057mg	4.55% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	2.8% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.84% 0.39mg	0.65% 0.033mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.7% 0.24mg	1.17% 0.015mg	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	7.76% 31μg	1% 4.03μg	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	16% 14.5mg	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	0.61% 0.092mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Calcium	1.03% 10.3mg	1.14% 11.4mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	45% 0.4mg	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	10% 0.8mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	7.66% 32mg	13.4% 56mg	420mg per day for Men 19-50 years
Manganese	8.65% 0.2mg	15% 0.35mg	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	12% 82.8mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	18.4% 626mg	7.27% 247mg	3400mg per day for Men 19-50 years
Selenium	NA	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	0.92% 13.8mg	0.17% 2.54mg	1500mg per day for Men 19-50 years
Zinc	4.18% 0.46mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	2.4% 88g	0.005% 0.19g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked Red Potatoes vs Baking chocolate, unsweetened, liquid:

• Baked Whole Red Potatoes have 7.8 times more Vitamin B1, 4.1 times more Vitamin B3, 12 times more Vitamin B5, 16 times more Vitamin B6, 7.7 times more Vitamin B9 and more Vitamin C than Baking chocolate, unsweetened, liquid.
• Both Baked Whole Red Potatoes and Baking chocolate, unsweetened, liquid have similar amounts of Vitamin B2 per 100 kcal.
• Both Baked Whole Red Potatoes as well as Baking chocolate, unsweetened, liquid have insufficient amounts of Vitamin A and Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Baked Red Potatoes vs Baking chocolate, unsweetened, liquid:

• Baked Whole Red Potatoes have 2.5 times more Potassium and 462.2 times more Water than Baking chocolate, unsweetened, liquid.
• While Baking chocolate, unsweetened, liquid contains 2 times more Copper, 1.7 times more Magnesium, 1.8 times more Manganese and 1.7 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Baking chocolate, unsweetened, liquid have similar amounts of Calcium, Iron and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Baked Whole Red Potatoes have 2.9 times more Carbohydrate and more Sugars than Baking chocolate, unsweetened, liquid.
• While Baking chocolate, unsweetened, liquid contains 58.6 times more Fat, 116.5 times more Saturated Fat, 7.4 times more Omega 3, 38 times more Omega 6 and 1.9 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Baking chocolate, unsweetened, liquid have similar amounts of Energy and Protein per 100 kcal.
• Both Baked Whole Red Potatoes as well as Baking chocolate, unsweetened, liquid have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.