Comparing Nutrients in 14 ounces Cookies, sugar wafer, chocolate-covered VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, chocolate-covered	3%	47%	50%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cookies, sugar wafer, chocolate-covered	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	72% 2088kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	214% 68.4g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	71.7% 1.15g	NA	1.6g per day for Men 19-50 years
Omega 6	91% 15.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	80% 104g	130g per day for Men 19-50 years
Sugars	283% 205g	3.78% 2.74g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	35.5% 13.5g	27% 10.3g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, chocolate-covered	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	NA	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	15% 59.5μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	57% 8.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, chocolate-covered	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0% 0mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	NA	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	61.5% 4.92mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	NA	420mg per day for Men 19-50 years
Manganese	NA	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	66.3% 464mg	NA	700mg per day for Men 19-50 years
Potassium	36.3% 1234mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	NA	55μg per day for Men 19-50 years
Sodium	36.5% 548mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	NA	11mg per day for Men 19-50 years
Water	0.19% 6.87g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, sugar wafer, chocolate-covered VS Frozen Roasted Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, sugar wafer, chocolate-covered versus 14 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cookies, sugar wafer, chocolate-covered vs Frozen Roasted Potatoes with Salt:

• Both Cookies, sugar wafer, chocolate-covered and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 14 oz
• Both Cookies, sugar wafer, chocolate-covered as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cookies, sugar wafer, chocolate-covered vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Cookies, sugar wafer, chocolate-covered have 2.5 times more Iron than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 1.4 times more Potassium and 2.2 times more Sodium than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, sugar wafer, chocolate-covered have 4.1 times more Energy, 15.2 times more Fat, 103.2 times more Saturated Fat, 2.5 times more Carbohydrate, 75 times more Sugars, 1.3 times more Fiber and 1.6 times more Protein than Frozen Roasted Potatoes with Salt.