Comparing Nutrients in 14 ounces Cookies, gluten-free, chocolate wafer VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Baked Potato Flesh	Recommended Dietary Allowance
Energy	74% 2147kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	124% 121g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	190% 60.7g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	30.8% 0.49g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	50% 8.47g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 249g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	224% 163g	9.3% 6.75g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 147g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	28.8% 16g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	92% 1.2mg	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	NA	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	56.4% 51mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	43.3% 433mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	95% 0.85mg	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	182% 14.6mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	27.8% 0.64mg	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	81.6% 572mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	45.6% 1552mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	32.3% 484mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	8.1% 299g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate wafer VS Baked Potato Flesh per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, gluten-free, chocolate wafer versus 14 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cookies, gluten-free, chocolate wafer vs Baked Potato Flesh:

• 14 oz of Baked Potatoes Flesh no Salt contain 1.3 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

Comparing minerals per 14 ounces for Cookies, gluten-free, chocolate wafer vs Baked Potato Flesh:

• 14 ounces of Cookies, gluten-free, chocolate wafer have 21.8 times more Calcium, 1.2 times more Copper, 10.5 times more Iron, 1.6 times more Magnesium, 2.6 times more Manganese, 2.9 times more Phosphorus, 24.4 times more Sodium and 2.7 times more Zinc than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 55.1 times more Water than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Baked Potato Flesh contain similar levels of Potassium per 14 ounces.
• 14 ounces of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, gluten-free, chocolate wafer have 5.8 times more Energy, 304.2 times more Fat, 588.4 times more Saturated Fat, 12.4 times more Omega 3, 66.7 times more Omega 6, 2.9 times more Carbohydrate, 24.1 times more Sugars and 2.1 times more Protein than Baked Potato Flesh.
• Both Cookies, gluten-free, chocolate wafer and Baked Potato Flesh offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6