Comparing Nutrients in 1 kilogram Cookies, peanut butter sandwich, special dietary VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, special dietary	7%	56%	37%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cookies, peanut butter sandwich, special dietary	Baked White Potatoes	Recommended Dietary Allowance
Energy	184% 5350kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	351% 340g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	154% 49.4g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	344% 5.5g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	674% 115g	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	391% 508g	162% 211g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	NA	55.3% 21g	38g per day for Men 19-50 years
Protein	179% 100g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, special dietary	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	288% 3.46mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	329% 52.6mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.07mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	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	135% 540μg	95% 380μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, special dietary	Baked White Potatoes	Recommended Dietary Allowance
Calcium	43% 430mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	297% 2.67mg	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	319% 25.5mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	307% 7.05mg	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	220% 1540mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	86.5% 2940mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	63.6% 35μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	275% 4120mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	1% 37g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, peanut butter sandwich, special dietary vs Baked White Potatoes:

• Cookies, peanut butter sandwich, special dietary have 7.2 times more Vitamin B1, 3.4 times more Vitamin B2, 3.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.4 times more Vitamin B9 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.7 times more Vitamin B6 and more Vitamin C than Cookies, peanut butter sandwich, special dietary.
• Both Cookies, peanut butter sandwich, special dietary 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, peanut butter sandwich, special dietary vs Baked White Potatoes:

• Cookies, peanut butter sandwich, special dietary have 4.3 times more Calcium, 2.1 times more Copper, 4 times more Iron, 1.9 times more Magnesium, 3.7 times more Manganese, 2.1 times more Phosphorus, 7 times more Selenium, 58.9 times more Sodium and 2.9 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Potassium and 20.4 times more Water than Cookies, peanut butter sandwich, special dietary.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, peanut butter sandwich, special dietary have 5.8 times more Energy, 226.7 times more Fat, 123.4 times more Saturated Fat, 36.7 times more Omega 3, 233.8 times more Omega 6, 2.4 times more Carbohydrate and 4.8 times more Protein than Baked Whole White Potatoes.
• Both Cookies, peanut butter sandwich, special dietary as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.