Comparing Nutrients in 100 grams Baked Red Potatoes VS Candies, confectioner's coating, butterscotch

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Candies, confectioner's coating, butterscotch	2%	49%	49%

Macro Nutrients

	Baked Red Potatoes	Candies, confectioner's coating, butterscotch	Recommended Dietary Allowance
Energy	3% 87kcal	18.6% 539kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	75.3% 24g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	5.73% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	51.6% 67g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	93% 67g	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	0.61% 0.44g	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	% 0.55g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	0% 0g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	3.93% 2.2g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Candies, confectioner's coating, butterscotch	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	5.77% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	0.31% 0.049mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	2.96% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	1.23% 0.016mg	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	6.75% 27μg	0.25% 1μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14% 12.6mg	0.11% 0.1mg	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	0.53% 0.08mg	4.53% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	5.4% 6.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Candies, confectioner's coating, butterscotch	Recommended Dietary Allowance
Calcium	0.9% 9mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	0.33% 0.003mg	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	8.75% 0.7mg	1% 0.08mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	7.52% 0.17mg	0.087% 0.002mg	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	10.3% 72mg	4.43% 31mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	1.9% 64mg	3400mg per day for Men 19-50 years
Selenium	NA	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	5.93% 89mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	0.02% 0.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked Red Potatoes vs Candies, confectioner's coating, butterscotch:

• Baked Whole Red Potatoes have 4.8 times more Vitamin B1, 32.6 times more Vitamin B3, 2.3 times more Vitamin B5, 13.3 times more Vitamin B6, 27 times more Vitamin B9 and 126 times more Vitamin C than Candies, confectioner's coating, butterscotch.
• While Candies, confectioner's coating, butterscotch contain 1.5 times more Vitamin B2, more Vitamin B12, 8.5 times more Vitamin E and 2.3 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Candies, confectioner's coating, butterscotch have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for Baked Red Potatoes vs Candies, confectioner's coating, butterscotch:

• Baked Whole Red Potatoes have 58 times more Copper, 8.8 times more Iron, 5.6 times more Magnesium, 86.5 times more Manganese, 2.3 times more Phosphorus, 8.5 times more Potassium, 3.6 times more Zinc and 102.2 times more Water than Candies, confectioner's coating, butterscotch.
• While Candies, confectioner's coating, butterscotch contain 3.8 times more Calcium and 7.4 times more Sodium than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 100 grams:

• Baked Whole Red Potatoes have more Fiber than Candies, confectioner's coating, butterscotch.
• While Candies, confectioner's coating, butterscotch contain 6.2 times more Energy, 193.7 times more Fat, 602.5 times more Saturated Fat, 2.3 times more Omega 3, 19.9 times more Omega 6, 3.4 times more Carbohydrate and 46.9 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Candies, confectioner's coating, butterscotch have similar amounts of Protein per 100 g.
• Both Baked Whole Red Potatoes as well as Candies, confectioner's coating, butterscotch have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.