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

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, soft-type	Baked White Potatoes	Recommended Dietary Allowance
Energy	153% 4440kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	305% 98g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	101% 17g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	506% 658g	162% 211g	130g per day for Men 19-50 years
Sugars	512% 371g	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	% 221g	% 4g	g per day for Men 19-50 years
Fiber	47.4% 18g	55.3% 21g	38g per day for Men 19-50 years
Protein	65% 36.3g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, soft-type	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	218% 2.83mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	162% 2.1mg	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	95% 380μg	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	140% 126mg	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	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, soft-type	Baked White Potatoes	Recommended Dietary Allowance
Calcium	17% 170mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	141% 1.27mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	82% 1.9mg	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	107% 750mg	700mg per day for Men 19-50 years
Potassium	38.2% 1300mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	184% 2760mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	2.67% 99g	20.4% 754g	3700g per day for Men 19-50 years

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

• Cookies, chocolate chip, commercially prepared, soft-type have 2.9 times more Vitamin B1, 6.6 times more Vitamin B2, 1.3 times more Vitamin B3 and 38.8 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.2 times more Vitamin B6 and 1.4 times more Vitamin B9 than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Baked Whole White Potatoes have similar amounts of Vitamin B5 and Vitamin K per 1 kg.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

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

• Cookies, chocolate chip, commercially prepared, soft-type have 1.7 times more Calcium, 1.8 times more Copper, 6.4 times more Iron, 2.2 times more Manganese, 6.2 times more Selenium, 39.4 times more Sodium and 1.5 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.2 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 Whole White Potatoes have similar amounts of Magnesium and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, chocolate chip, commercially prepared, soft-type have 4.8 times more Energy, 131.8 times more Fat, 243.8 times more Saturated Fat, 3.8 times more Omega 3, 35.1 times more Omega 6, 3.1 times more Carbohydrate, 24.2 times more Sugars, 17.6 times more Fructose and 1.7 times more Protein than Baked Whole White Potatoes.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Baked Whole White Potatoes have similar amounts of Fiber per 1 kg.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Baked Whole White Potatoes have insufficient amounts of Glucose and Sucrose in 1 kg.