Comparing Nutrients in 14 ounces Baked Red Potatoes VS Cookies, sugar wafer, chocolate-covered

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cookies, sugar wafer, chocolate-covered	3%	47%	50%

Macro Nutrients

	Baked Red Potatoes	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Energy	12% 345kcal	72% 2088kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	214% 68.4g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	71.7% 1.15g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	91% 15.4g	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	201% 262g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	283% 205g	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	35.5% 13.5g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cookies, sugar wafer, chocolate-covered	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	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	16% 2.55mg	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	14.7% 0.19mg	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	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	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	57% 8.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	117% 1.05mg	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	61.5% 4.92mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	42.5% 179mg	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	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	36.3% 1234mg	3400mg per day for Men 19-50 years
Selenium	NA	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	36.5% 548mg	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	0.19% 6.87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Cookies, sugar wafer, chocolate-covered:

• Baked Whole Red Potatoes have 2.5 times more Vitamin B3, 4.4 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Cookies, sugar wafer, chocolate-covered.
• While Cookies, sugar wafer, chocolate-covered contain 1.3 times more Vitamin B1, 4.3 times more Vitamin B2, more Vitamin B12, 27 times more Vitamin E and 2.5 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Cookies, sugar wafer, chocolate-covered:

• Baked Whole Red Potatoes have 1.8 times more Potassium and 44.3 times more Water than Cookies, sugar wafer, chocolate-covered.
• While Cookies, sugar wafer, chocolate-covered contain 1.5 times more Copper, 1.8 times more Iron, 1.6 times more Magnesium, 1.6 times more Phosphorus, 11.5 times more Sodium and 1.5 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, sugar wafer, chocolate-covered contain 6 times more Energy, 183.9 times more Fat, 431 times more Saturated Fat, 19.3 times more Omega 3, 79.3 times more Omega 6, 3.4 times more Carbohydrate, 36.2 times more Sugars, 1.9 times more Fiber and 1.5 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.