Comparing Nutrients in 14 ounces Baked Red Potatoes VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Baked Red Potatoes	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	12% 345kcal	68.4% 1984kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	106% 102g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	213% 68.3g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	105% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	204% 265g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	204% 148g	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	23% 8.73g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	89.3% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	19.5% 0.25mg	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	49.6% 198μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.66% 3.97IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	26% 3.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	85.6% 0.77mg	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	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	80% 1.84mg	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	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	NA	80% 44μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	70% 1052mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	8.22% 304g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cookies, graham crackers, chocolate-coated per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Red Potatoes versus 14 oz of Cookies, graham crackers, chocolate-coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Cookies, graham crackers, chocolate-coated:

• 14 ounces of Baked Red Potatoes have 3.3 times more Vitamin B6 and 126 times more Vitamin C than Cookies, graham crackers, chocolate-coated.
• While 14 oz of Cookies, graham crackers, chocolate-coated contain 3.8 times more Vitamin B1, 3 times more Vitamin B2, 1.9 times more Vitamin B9, more Vitamin B12, 12.4 times more Vitamin E and 2.3 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cookies, graham crackers, chocolate-coated provide similar amounts of Vitamin B3 and Vitamin B5 per 14 ounces.
• 14 ounces of Baked Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin E
• 14 ounces of Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Cookies, graham crackers, chocolate-coated:

• 14 ounces of Baked Red Potatoes have 1.8 times more Magnesium, 2 times more Potassium, 2 times more Zinc and 38.3 times more Water than Cookies, graham crackers, chocolate-coated.
• While 14 oz of Cookies, graham crackers, chocolate-coated contain 5.1 times more Calcium, 2.9 times more Iron, 2.7 times more Manganese and 22.1 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cookies, graham crackers, chocolate-coated contain similar levels of Copper and Phosphorus per 14 ounces.
• 14 ounces of Baked Red Potatoes lack sufficient amounts of Calcium
• 14 ounces of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cookies, graham crackers, chocolate-coated contain 5.7 times more Energy, 172 times more Fat, 430 times more Saturated Fat, 3.5 times more Omega 3, 92 times more Omega 6, 3.4 times more Carbohydrate, 26.1 times more Sugars and 1.7 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cookies, graham crackers, chocolate-coated offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6