Comparing Nutrients in 100 grams Baked White Potatoes VS Candies, chocolate covered, caramel with nuts

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Candies, chocolate covered, caramel with nuts	8%	40%	52%

Macro Nutrients

	Baked White Potatoes	Candies, chocolate covered, caramel with nuts	Recommended Dietary Allowance
Energy	3.17% 92kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	21.6% 21g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	14.6% 4.66g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	34.3% 5.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	46.7% 60.7g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	57% 41.4g	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	0.5% 0.36g	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	% 0.4g	NA	g per day for Men 19-50 years
Fiber	5.53% 2.1g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Candies, chocolate covered, caramel with nuts	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	4.67% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	12.3% 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	9.5% 38μg	23% 92μg	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	14% 12.6mg	1.56% 1.4mg	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	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	2.67% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Candies, chocolate covered, caramel with nuts	Recommended Dietary Allowance
Calcium	1% 10mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	64.4% 0.58mg	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% 0.64mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	19.3% 81mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	NA	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	10.7% 75mg	23.7% 166mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	10.4% 156mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	0.16% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked White Potatoes vs Candies, chocolate covered, caramel with nuts:

• Baked Whole White Potatoes have 1.3 times more Vitamin B6 and 9 times more Vitamin C than Candies, chocolate covered, caramel with nuts.
• While Candies, chocolate covered, caramel with nuts contain 42 times more Vitamin A, 3.7 times more Vitamin B2, 3.1 times more Vitamin B3, 2.4 times more Vitamin B9 and 27.5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Candies, chocolate covered, caramel with nuts have similar amounts of Vitamin B1 and Vitamin K per 100 g.
• Both Baked Whole White Potatoes as well as Candies, chocolate covered, caramel with nuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Baked White Potatoes vs Candies, chocolate covered, caramel with nuts:

• Baked Whole White Potatoes have 1.2 times more Potassium and 12.4 times more Water than Candies, chocolate covered, caramel with nuts.
• While Candies, chocolate covered, caramel with nuts contain 7.8 times more Calcium, 4.6 times more Copper, 2.7 times more Iron, 3 times more Magnesium, 2.2 times more Phosphorus, 5.6 times more Selenium, 22.3 times more Sodium and 5.3 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 100 grams:

• Candies, chocolate covered, caramel with nuts contain 5.1 times more Energy, 140 times more Fat, 116.4 times more Saturated Fat, 119 times more Omega 6, 2.9 times more Carbohydrate, 27 times more Sugars, 2 times more Fiber and 4.5 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Candies, chocolate covered, caramel with nuts have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.