Comparing Nutrients in 100 grams Baking chocolate, unsweetened, liquidVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Baking chocolate, unsweetened, liquid

69%

23%

Baked White Potatoes

90%

100 g ▼

Macro Nutrients

Baking chocolate, unsweetened, liquidvs Baked White Potatoes

16.3%472kcal

Energy

3.17%92kcal

472 kcalvs92 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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49%47.7g

Fat

0.15%0.15g

47.7 gvs0.15 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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79%25.3g

Saturated Fat

0.13%0.04g

25.3 gvs0.04 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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37.5%0.6g

Omega 3

0.94%0.015g

0.6 gvs0.015 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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59.4%10g

Omega 6

0.29%0.049g

10 gvs0.049 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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28%36.2g

Carbohydrate

16.2%21g

36.2 gvs21 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0%0g

Sugars

2.1%1.53g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0 gvs1.53 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.5%0.36g

≤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]

NA gvs0.36 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.63g

NA gvs0.63 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.4g

NA gvs0.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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47.6%18g

Fiber

5.53%2.1g

18 gvs2.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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21.6%12g

Protein

3.75%2.1g

12 gvs2.1 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Baking chocolate, unsweetened, liquidvs Baked White Potatoes

0.11%1μg

Vitamin A

0.11%1μg

RAE, retinol activity equivalents

1 μgvs1 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.17%0.05mg

Vitamin B1

4%0.048mg

Thiamine

0.05 mgvs0.048 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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21.5%0.28mg

Vitamin B2

3.3%0.043mg

Riboflavin

0.28 mgvs0.043 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13%2.1mg

Vitamin B3

9.55%1.53mg

Niacin, nicotinic acid, niacinamide

2.1 mgvs1.53 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.08%0.15mg

Vitamin B5

7.66%0.38mg

Pantothenic acid

0.15 mgvs0.38 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.54%0.072mg

Vitamin B6

16.2%0.21mg

Pyridoxine

0.072 mgvs0.21 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.75%19μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

19 μgvs38 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

14%12.6mg

Ascorbic acid

0 mgvs12.6 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

0.27%0.04mg

Tocopherols and Tocotrienols

NA mgvs0.04 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

2.25%2.7μg

Phytomenadione or phylloquinone

NA μgvs2.7 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Baking chocolate, unsweetened, liquidvs Baked White Potatoes

5.4%54mg

Calcium

1%10mg

54 mgvs10 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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212%1.9mg

Copper

14%0.13mg

1.9 mgvs0.13 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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52%4.15mg

Iron

8%0.64mg

4.15 mgvs0.64 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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63%265mg

Magnesium

6.43%27mg

265 mgvs27 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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71.7%1.65mg

Manganese

8.2%0.19mg

1.65 mgvs0.19 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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48.6%340mg

Phosphorus

10.7%75mg

340 mgvs75 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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34.3%1166mg

Potassium

16%544mg

1166 mgvs544 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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14.4%7.9μg

Selenium

0.91%0.5μg

7.9 μgvs0.5 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.8%12mg

Sodium

0.47%7mg

12 mgvs7 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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33.5%3.68mg

Zinc

3.2%0.35mg

3.68 mgvs0.35 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.024%0.9g

Water

2.04%75.4g

0.9 gvs75.4 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Baking chocolate, unsweetened, liquid has 6.5 times more Vitamin B2 and 1.4 times more Vitamin B3 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 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.
Both Baking chocolate, unsweetened, liquid and Baked Whole White Potatoes have similar amounts of Vitamin B1 per 100 g.
Both Baking chocolate, unsweetened, liquid as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Baking chocolate, unsweetened, liquid vs Baked White Potatoes:

Baking chocolate, unsweetened, liquid has 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.
While Baked Whole White Potatoes contain 83.8 times more Water than Baking chocolate, unsweetened, liquid.

Comparison of macro-nutrients per 100 grams:

Baking chocolate, unsweetened, liquid has 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.
While Baked Whole White Potatoes contain more Sugars than Baking chocolate, unsweetened, liquid.
Both Baking chocolate, unsweetened, liquid as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Baking chocolate, unsweetened, liquidVS Candies, semisweet chocolateBaked White PotatoesVS Candies, semisweet chocolateBaking chocolate, unsweetened, liquidVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 100 grams Baking chocolate, unsweetened, liquidVS Baked White Potatoes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: