Comparing Nutrients in 100 grams Baked Potato Skin VS Candies, sweet chocolate

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Candies, sweet chocolate	3%	54%	43%

Macro Nutrients

	Baked Potato Skin	Candies, sweet chocolate	Recommended Dietary Allowance
Energy	6.83% 198kcal	17.5% 507kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	35.3% 34.2g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	62.8% 20g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	5.65% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.4% 46g	46.5% 60.4g	130g per day for Men 19-50 years
Sugars	1.93% 1.4g	71% 51.5g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	20.8% 7.9g	14.5% 5.5g	38g per day for Men 19-50 years
Protein	7.66% 4.3g	6.96% 3.9g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Candies, sweet chocolate	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.07mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	1.42% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.2% 0.61mg	3.3% 0.043mg	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	5.5% 22μg	0.75% 3μg	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	15% 13.5mg	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	0.27% 0.04mg	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	5.25% 6.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Candies, sweet chocolate	Recommended Dietary Allowance
Calcium	3.4% 34mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	63.8% 0.57mg	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	88% 7.04mg	34.5% 2.76mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	21.5% 0.49mg	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	14.4% 101mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	17% 573mg	8.53% 290mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	0.014% 0.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Candies, sweet chocolate per 100 g

Compare the macro and micronutrient content in 100 g of Baked Potato Skin versus 100 g of Candies, sweet chocolate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked Potato Skin vs Candies, sweet chocolate:

• 100 grams of Baked Potato Skin have 6.1 times more Vitamin B1, 4.6 times more Vitamin B3, 12.1 times more Vitamin B5, 14.3 times more Vitamin B6, 7.3 times more Vitamin B9 and more Vitamin C than Candies, sweet chocolate.
• While 100 g of Candies, sweet chocolate contain 2.3 times more Vitamin B2 and 3.7 times more Vitamin K than Baked Potato Skin.
• 100 grams of Baked Potato Skin have insufficient amounts of Vitamin K
• 100 grams of Candies, sweet chocolate have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin C
• Both Baked Potato Skin as well as Candies, sweet chocolate have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Baked Potato Skin vs Candies, sweet chocolate:

• 100 grams of Baked Potato Skin have 1.4 times more Calcium, 1.4 times more Copper, 2.6 times more Iron, 1.2 times more Manganese and 2 times more Potassium than Candies, sweet chocolate.
• While 100 g of Candies, sweet chocolate contain 2.6 times more Magnesium, 1.5 times more Phosphorus, 4 times more Selenium and 3.1 times more Zinc than Baked Potato Skin.
• 100 grams of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Potato Skin have 1.4 times more Fiber than Candies, sweet chocolate.
• While 100 g of Candies, sweet chocolate contain 2.6 times more Energy, 342 times more Fat, 772.3 times more Saturated Fat, 30 times more Omega 6, 1.3 times more Carbohydrate and 36.8 times more Sugars than Baked Potato Skin.
• Both Baked Potato Skin and Candies, sweet chocolate offer comparable quantities of Protein per 100 grams.
• 100 grams of Baked Potato Skin provide inadequate amounts of Omega 6
• Both Baked Potato Skin as well as Candies, sweet chocolate provide inadequate amounts of Omega 3 in 100 grams.