Comparing Nutrients in 14 ounces Baked Potato Flesh VS Cookies, gluten-free, vanilla sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%

Macro Nutrients

	Baked Potato Flesh	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Energy	12.7% 369kcal	67.5% 1957kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	83.8% 81.2g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	87% 28g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	56.3% 9.57g	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	228% 296g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	256% 185g	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	2.1% 1.5g	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	% 3.5g	g per day for Men 19-50 years
Sucrose	NA	% 180g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	5.22% 2g	38g per day for Men 19-50 years
Protein	14% 7.78g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cookies, gluten-free, vanilla sandwich, with creme filling	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	NA	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, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Calcium	2% 20mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	20% 0.18mg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	39% 0.9mg	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	22% 155mg	700mg per day for Men 19-50 years
Potassium	45.6% 1552mg	12.3% 417mg	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	53% 798mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	8.1% 299g	0.18% 6.63g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Cookies, gluten-free, vanilla sandwich, with creme filling per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Potato Flesh versus 14 oz of Cookies, gluten-free, vanilla sandwich, with creme filling 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, vanilla sandwich, with creme filling:

• Both Baked Potatoes Flesh no Salt and Cookies, gluten-free, vanilla sandwich, with creme filling have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Baked Potato Flesh vs Cookies, gluten-free, vanilla sandwich, with creme filling:

• 14 ounces of Baked Potato Flesh have 4.8 times more Copper, 1.9 times more Magnesium, 1.3 times more Phosphorus, 3.7 times more Potassium, 1.3 times more Zinc and 45.2 times more Water than Cookies, gluten-free, vanilla sandwich, with creme filling.
• While 14 oz of Cookies, gluten-free, vanilla sandwich, with creme filling contain 1.4 times more Manganese and 40.2 times more Sodium than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cookies, gluten-free, vanilla sandwich, with creme filling contain similar levels of Iron per 14 ounces.
• Both Baked Potatoes Flesh no Salt as well as Cookies, gluten-free, vanilla sandwich, with creme filling lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Potato Flesh have 3 times more Fiber than Cookies, gluten-free, vanilla sandwich, with creme filling.
• While 14 oz of Cookies, gluten-free, vanilla sandwich, with creme filling contain 5.3 times more Energy, 204.7 times more Fat, 269.5 times more Saturated Fat, 43 times more Omega 3, 75.4 times more Omega 6, 3.5 times more Carbohydrate, 27.5 times more Sugars and 1.4 times more Protein than Baked Potatoes Flesh no Salt.
• 14 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6
• 14 ounces of Cookies, gluten-free, vanilla sandwich, with creme filling provide inadequate amounts of Fiber