Comparing Nutrients in 14 ounces Baked Red Potatoes VS Cookies, molasses

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cookies, molasses	5%	27%	68%

Macro Nutrients

	Baked Red Potatoes	Cookies, molasses	Recommended Dietary Allowance
Energy	12% 345kcal	59% 1707kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	52.4% 51g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	40% 12.7g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	38.3% 6.5g	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	225% 293g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	96% 70g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	39.7% 22.2g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cookies, molasses	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	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	80.6% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	31.8% 0.41mg	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	88.3% 353μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	18% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cookies, molasses	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	29.4% 294mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	164% 1.5mg	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	319% 25.5mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	217% 5mg	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% 377mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	40.4% 1373mg	3400mg per day for Men 19-50 years
Selenium	NA	40.4% 22.2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	121% 1822mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	8.22% 304g	0.62% 23g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 2 times more Vitamin B6 and more Vitamin C than Cookies, molasses.
• While Cookies, molasses contain 4.9 times more Vitamin B1, 5.3 times more Vitamin B2, 1.9 times more Vitamin B3, 3.3 times more Vitamin B9 and 2 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cookies, molasses have similar amounts of Vitamin B5 per 14 oz.
• Both Baked Whole Red Potatoes as well as Cookies, molasses have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

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

• Baked Whole Red Potatoes have 1.6 times more Potassium and 13.2 times more Water than Cookies, molasses.
• While Cookies, molasses contain 8.2 times more Calcium, 2.1 times more Copper, 9.2 times more Iron, 1.9 times more Magnesium, 7.3 times more Manganese, 1.3 times more Phosphorus and 38.3 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cookies, molasses have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 1.8 times more Fiber than Cookies, molasses.
• While Cookies, molasses contain 4.9 times more Energy, 85.3 times more Fat, 80.3 times more Saturated Fat, 5.9 times more Omega 3, 33.5 times more Omega 6, 3.8 times more Carbohydrate, 12.3 times more Sugars and 2.4 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cookies, molasses have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.