Comparing Nutrients in 1 kilogram Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	3%	46%	51%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Baked Red Potatoes	Recommended Dietary Allowance
Energy	166% 4810kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	272% 264g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	232% 74.3g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	91% 1.46g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	168% 28.6g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	511% 664g	151% 196g	130g per day for Men 19-50 years
Sugars	684% 496g	19.7% 14.3g	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	NA	6.07% 4.4g	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	NA	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	137% 52g	47.4% 18g	38g per day for Men 19-50 years
Protein	64.3% 36g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	157% 2.04mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	163% 2.12mg	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	45% 180μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21% 0.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	140% 126mg	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	105% 16mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	93% 112μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	35% 350mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	193% 1.74mg	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	391% 31.3mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	162% 3.72mg	75.2% 1.73mg	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	129% 900mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	70.6% 2400mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	217% 3260mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	0.54% 20g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated vs Baked Red Potatoes:

• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have 1.3 times more Vitamin B1, 4.1 times more Vitamin B2, more Vitamin B12, 19.8 times more Vitamin E and 4 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Vitamin B5, 4.8 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated and Baked Whole Red Potatoes have similar amounts of Vitamin B3 per 1 kg.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated vs Baked Red Potatoes:

• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have 3.9 times more Calcium, 1.8 times more Copper, 4.5 times more Iron, 1.4 times more Magnesium, 2.2 times more Manganese, 1.3 times more Phosphorus, 27.2 times more Sodium and 1.5 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.3 times more Potassium and 38.3 times more Water than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have 5.5 times more Energy, 176 times more Fat, 185.7 times more Saturated Fat, 9.7 times more Omega 3, 58.3 times more Omega 6, 3.4 times more Carbohydrate, 34.7 times more Sugars, 2.9 times more Fiber and 1.6 times more Protein than Baked Whole Red Potatoes.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.