Comparing Nutrients in 14 ounces Baked Potato Flesh VS Cookies, chocolate chip, commercially prepared, soft-type

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%

Macro Nutrients

	Baked Potato Flesh	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	12.7% 369kcal	60.8% 1762kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	81% 78.5g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	121% 38.7g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	40% 6.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	201% 261g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	203% 147g	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	34.7% 25g	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	% 33g	g per day for Men 19-50 years
Sucrose	NA	% 87.7g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	19% 7.14g	38g per day for Men 19-50 years
Protein	14% 7.78g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	86.4% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	15.3% 0.2mg	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	8.93% 35.7μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	56.4% 51mg	NA	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	1.06% 0.16mg	41% 6.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	2% 20mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	100% 0.9mg	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	17.4% 1.4mg	202% 16mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	73% 1.68mg	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	28.3% 198mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	45.6% 1552mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	73% 1095mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	8.1% 299g	1.06% 39.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Cookies, chocolate chip, commercially prepared, soft-type per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Potato Flesh versus 14 oz of Cookies, chocolate chip, commercially prepared, soft-type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Potato Flesh vs Cookies, chocolate chip, commercially prepared, soft-type:

• 14 ounces of Baked Potato Flesh have 1.5 times more Vitamin B5 and 6 times more Vitamin B6 than Cookies, chocolate chip, commercially prepared, soft-type.
• While 14 oz of Cookies, chocolate chip, commercially prepared, soft-type contain 1.3 times more Vitamin B1, 13.5 times more Vitamin B2, 1.5 times more Vitamin B3, 3 times more Vitamin B9, 38.8 times more Vitamin E and 8 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 14 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Baked Potatoes Flesh no Salt as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Baked Potato Flesh vs Cookies, chocolate chip, commercially prepared, soft-type:

• 14 ounces of Baked Potato Flesh have 3 times more Potassium and 7.6 times more Water than Cookies, chocolate chip, commercially prepared, soft-type.
• While 14 oz of Cookies, chocolate chip, commercially prepared, soft-type contain 11.6 times more Iron, 2.6 times more Manganese, 10.3 times more Selenium, 55.2 times more Sodium and 1.9 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cookies, chocolate chip, commercially prepared, soft-type contain similar levels of Copper, Magnesium and Phosphorus per 14 ounces.
• 14 ounces of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Baked Potatoes Flesh no Salt as well as Cookies, chocolate chip, commercially prepared, soft-type lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cookies, chocolate chip, commercially prepared, soft-type contain 4.8 times more Energy, 197.7 times more Fat, 375 times more Saturated Fat, 5.7 times more Omega 3, 53.8 times more Omega 6, 3.1 times more Carbohydrate, 21.8 times more Sugars and 1.9 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cookies, chocolate chip, commercially prepared, soft-type offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6