Comparing Nutrients in 14 ounces Baked Red Potatoes VS Cookies, Marie biscuit

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cookies, Marie biscuit	7%	23%	70%

Macro Nutrients

	Baked Red Potatoes	Cookies, Marie biscuit	Recommended Dietary Allowance
Energy	12% 345kcal	55.6% 1611kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	43.3% 42g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	65.6% 21g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	29.3% 0.47g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	36.2% 6.16g	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	215% 280g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	116% 84g	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	36.6% 14g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cookies, Marie biscuit	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	151% 1.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	96% 15.3mg	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	22.6% 0.29mg	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	117% 468μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	31.4% 0.75μg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	12.6% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cookies, Marie biscuit	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	44.5% 0.4mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	26.5% 111mg	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	109% 766mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	36% 1218mg	3400mg per day for Men 19-50 years
Selenium	NA	172% 95μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	98% 1469mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	8.22% 304g	1.05% 39g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Cookies, Marie biscuit:

• Baked Whole Red Potatoes have 2.9 times more Vitamin B6 and more Vitamin C than Cookies, Marie biscuit.
• While Cookies, Marie biscuit contain 7.5 times more Vitamin B1, 9.9 times more Vitamin B2, 2.4 times more Vitamin B3, 4.4 times more Vitamin B9, more Vitamin B12, 5.6 times more Vitamin E and 1.4 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cookies, Marie biscuit have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Cookies, Marie biscuit:

• Baked Whole Red Potatoes have 1.7 times more Copper, more Iron, 1.8 times more Potassium and 7.8 times more Water than Cookies, Marie biscuit.
• While Cookies, Marie biscuit contain 2.7 times more Phosphorus, 30.8 times more Sodium and 1.5 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cookies, Marie biscuit have similar amounts of Magnesium per 14 oz.
• Both Baked Whole Red Potatoes as well as Cookies, Marie biscuit have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, Marie biscuit contain 4.7 times more Energy, 70.5 times more Fat, 132.3 times more Saturated Fat, 7.9 times more Omega 3, 31.7 times more Omega 6, 3.6 times more Carbohydrate, 14.8 times more Sugars, 1.9 times more Fiber and 3.1 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cookies, Marie biscuit have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.