Comparing Nutrients in 14 ounces Baked Red Potatoes VS Cookies, chocolate, made with rice cereal

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cookies, chocolate, made with rice cereal	3%	40%	57%

Macro Nutrients

	Baked Red Potatoes	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Energy	12% 345kcal	60.2% 1746kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	79% 76.8g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	140% 45g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	38.2% 0.61g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	66.7% 11.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	193% 251g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	221% 160g	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	2.4% 1.75g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	87.8% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	100% 1.3mg	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	26.8% 107μg	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.6% 0.28μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	52% 7.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	79.4% 0.71mg	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	34.7% 2.78mg	124% 9.9mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	41% 286mg	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	26.5% 901mg	3400mg per day for Men 19-50 years
Selenium	NA	67% 37μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	55.6% 833mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	8.22% 304g	1.4% 51.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cookies, chocolate, made with rice cereal per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Red Potatoes versus 14 oz of Cookies, chocolate, made with rice cereal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Cookies, chocolate, made with rice cereal:

• 14 ounces of Baked Red Potatoes have more Vitamin C than Cookies, chocolate, made with rice cereal.
• While 14 oz of Cookies, chocolate, made with rice cereal contain 4.8 times more Vitamin B1, 8 times more Vitamin B2, 2.2 times more Vitamin B3, 1.5 times more Vitamin B6, more Vitamin B12, 24.5 times more Vitamin E and 1.4 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cookies, chocolate, made with rice cereal provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Baked Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin E
• 14 ounces of Cookies, chocolate, made with rice cereal have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Cookies, chocolate, made with rice cereal have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Cookies, chocolate, made with rice cereal:

• 14 ounces of Baked Red Potatoes have 2.4 times more Potassium and 5.9 times more Water than Cookies, chocolate, made with rice cereal.
• While 14 oz of Cookies, chocolate, made with rice cereal contain 3.6 times more Calcium, 3.6 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus, 17.5 times more Sodium and 1.7 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cookies, chocolate, made with rice cereal contain similar levels of Copper per 14 ounces.
• 14 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cookies, chocolate, made with rice cereal contain 5.1 times more Energy, 129 times more Fat, 282.3 times more Saturated Fat, 10.3 times more Omega 3, 58.3 times more Omega 6, 3.2 times more Carbohydrate, 28.2 times more Sugars and 1.4 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cookies, chocolate, made with rice cereal offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6