Comparing Nutrients in 1 kilogram Cookies, chocolate chip, commercially prepared, soft-type VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, soft-type	Baked Potato Flesh	Recommended Dietary Allowance
Energy	153% 4440kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	305% 98g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	101% 17g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	506% 658g	166% 216g	130g per day for Men 19-50 years
Sugars	512% 371g	23.4% 17g	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	87.3% 63.3g	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	% 83.4g	NA	g per day for Men 19-50 years
Sucrose	% 221g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	39.5% 15g	38g per day for Men 19-50 years
Protein	65% 36.3g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, soft-type	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	218% 2.83mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	232% 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	67.5% 270μg	22.5% 90μg	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	NA	142% 128mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	103% 15.5mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, soft-type	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	17% 170mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	239% 2.15mg	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	509% 40.7mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	70% 1.6mg	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	87% 610mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	38.2% 1300mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	184% 2760mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	2.67% 99g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate chip, commercially prepared, soft-type VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, chocolate chip, commercially prepared, soft-type versus 1 kg of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cookies, chocolate chip, commercially prepared, soft-type vs Baked Potato Flesh:

• 1 kilogram of Cookies, chocolate chip, commercially prepared, soft-type has 1.3 times more Vitamin B1, 13.5 times more Vitamin B2, 1.5 times more Vitamin B3, 3 times more Vitamin B9, 38.8 times more Vitamin E and 8 times more Vitamin K than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.5 times more Vitamin B5 and 6 times more Vitamin B6 than Cookies, chocolate chip, commercially prepared, soft-type.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cookies, chocolate chip, commercially prepared, soft-type vs Baked Potato Flesh:

• 1 kilogram of Cookies, chocolate chip, commercially prepared, soft-type has 11.6 times more Iron, 2.6 times more Manganese, 1.2 times more Phosphorus, 10.3 times more Selenium, 55.2 times more Sodium and 1.9 times more Zinc than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 3 times more Potassium and 7.6 times more Water than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Baked Potato Flesh contain similar levels of Copper and Magnesium per one kilogram.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, chocolate chip, commercially prepared, soft-type has 4.8 times more Energy, 197.7 times more Fat, 375 times more Saturated Fat, 5.7 times more Omega 3, 53.8 times more Omega 6, 3.1 times more Carbohydrate, 21.8 times more Sugars and 1.9 times more Protein than Baked Potato Flesh.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Baked Potato Flesh offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6