Comparing Nutrients in 14 ounces Cookies, graham crackers, chocolate-coated VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Baked Red Potatoes	Recommended Dietary Allowance
Energy	68.4% 1984kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	106% 102g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	213% 68.3g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	105% 18g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	60% 77.8g	130g per day for Men 19-50 years
Sugars	204% 148g	7.83% 5.68g	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	NA	2.4% 1.75g	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	NA	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	23% 8.73g	19% 7.14g	38g per day for Men 19-50 years
Protein	28.3% 16g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.3% 1.07mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	64.7% 0.84mg	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	49.6% 198μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.5% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.66% 3.97IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26% 3.93mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	18.3% 183mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	76.7% 0.69mg	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	99% 7.94mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	30% 0.69mg	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	49.3% 345mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	NA	55μg per day for Men 19-50 years
Sodium	70% 1052mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, graham crackers, chocolate-coated vs Baked Red Potatoes:

• Cookies, graham crackers, chocolate-coated have 3.8 times more Vitamin B1, 3 times more Vitamin B2, 1.9 times more Vitamin B9, more Vitamin B12, 12.4 times more Vitamin E and 2.3 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.3 times more Vitamin B6 and 126 times more Vitamin C than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Baked Whole Red Potatoes have similar amounts of Vitamin B3 and Vitamin B5 per 14 oz.
• Both Cookies, graham crackers, chocolate-coated as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, graham crackers, chocolate-coated vs Baked Red Potatoes:

• Cookies, graham crackers, chocolate-coated have 5.1 times more Calcium, 2.9 times more Iron, 2.7 times more Manganese, 1.2 times more Phosphorus and 22.1 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.8 times more Magnesium, 2 times more Potassium, 2 times more Zinc and 38.3 times more Water than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Baked Whole Red Potatoes have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, graham crackers, chocolate-coated have 5.7 times more Energy, 172 times more Fat, 430 times more Saturated Fat, 3.5 times more Omega 3, 92 times more Omega 6, 3.4 times more Carbohydrate, 26.1 times more Sugars, 1.2 times more Fiber and 1.7 times more Protein than Baked Whole Red Potatoes.
• Both Cookies, graham crackers, chocolate-coated as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.