What resolution are you gaming at and what gpu do you plan to use with it. A gpu can flip the tide in power consumption when gpu acceleration tasks are used , such as accelerated web browsing, word etc. If you go with intel you have the benefit of using its strong igpu for outing display for many basic programs, while gpu only wakes up during heavy utilisation. Amd’s igpu isn’t integrated properly, also it doesn’t have any strong decoders or encoders.

13600k or 14600k , both are great if you have set the default settings in bios without any extra tuning from mob side. Set power limit to unlimited and run a undervolt for best results.

Set power settings to prefer performance and set power plan mode to balanced in windows 11( it has 2 power settings). This will net you with under 5watts idle power draw and under 10-15 using light tasks. When you game make the fps capped to your monitor resolution so that you dont waste extra power from gpu or cpu to run fps which is wasted outside monitor refresh rate.

If you go Amd then, the powerdraw window is really small to begin with. The 7700x is around 100-130watts but the 7800x3d is under 80watts on load. But with this you won’t be able to use acceleration for certain workloads and idle to basic power will be higher vs intel’s. Mid to load is where Amd wins. For persons with cpu bound work or pure gaming Amd is the best right now.

Try different ram but the cpu imc is what’s dictating how much speed you can run on it.

Odds are you won’t be able to get much higher than 7200mhz, if you can than great but not guaranteed.