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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 14 ounces of Baked Potato Flesh have 1.3 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

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

• 14 ounces of Baked Potato Flesh have 55.1 times more Water than Cookies, gluten-free, chocolate wafer.
• While 14 oz of Cookies, gluten-free, chocolate wafer contain 21.8 times more Calcium, 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 Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cookies, gluten-free, chocolate wafer contain similar levels of Copper and Potassium per 14 ounces.
• 14 ounces of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cookies, gluten-free, chocolate wafer contain 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 Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cookies, gluten-free, chocolate wafer offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6