Comparing Nutrients in 1 kilogram Baked Potato Flesh VS Cookies, chocolate sandwich, with extra creme filling

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cookies, chocolate sandwich, with extra creme filling	3%	43%	54%

Macro Nutrients

	Baked Potato Flesh	Cookies, chocolate sandwich, with extra creme filling	Recommended Dietary Allowance
Energy	32% 930kcal	171% 4970kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	253% 245g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	170% 54.5g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	142% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	525% 682g	130g per day for Men 19-50 years
Sugars	23.4% 17g	634% 460g	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	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 445g	g per day for Men 19-50 years
Fiber	39.5% 15g	71% 27g	38g per day for Men 19-50 years
Protein	35% 19.6g	77.3% 43.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cookies, chocolate sandwich, with extra creme filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	0% 0mg	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	22.5% 90μg	115% 460μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.33% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	142% 128mg	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	2.67% 0.4mg	126% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	51.7% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Cookies, chocolate sandwich, with extra creme filling	Recommended Dietary Allowance
Calcium	5% 50mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	374% 3.37mg	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	43.8% 3.5mg	975% 78mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	216% 4.97mg	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	71.4% 500mg	99% 690mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	147% 81μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	234% 3510mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	20.4% 754g	0.45% 16.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Cookies, chocolate sandwich, with extra creme filling per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Potato Flesh versus 1 kg of Cookies, chocolate sandwich, with extra creme filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Potato Flesh vs Cookies, chocolate sandwich, with extra creme filling:

• 1 kilogram of Baked Potato Flesh has 3.9 times more Vitamin B5, more Vitamin B6 and more Vitamin C than Cookies, chocolate sandwich, with extra creme filling.
• While 1 kg of Cookies, chocolate sandwich, with extra creme filling contains 5.7 times more Vitamin B2, 1.4 times more Vitamin B3, 5.1 times more Vitamin B9, 47.3 times more Vitamin E and 20.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cookies, chocolate sandwich, with extra creme filling provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 1 kilogram of Cookies, chocolate sandwich, with extra creme filling have insufficient amounts of Vitamin B6 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Cookies, chocolate sandwich, with extra creme filling have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Flesh vs Cookies, chocolate sandwich, with extra creme filling:

• 1 kilogram of Baked Potato Flesh has 2.9 times more Potassium and 45.7 times more Water than Cookies, chocolate sandwich, with extra creme filling.
• While 1 kg of Cookies, chocolate sandwich, with extra creme filling contains 1.6 times more Copper, 22.3 times more Iron, 1.4 times more Magnesium, 3.1 times more Manganese, 1.4 times more Phosphorus, 27 times more Selenium, 70.2 times more Sodium and 2.7 times more Zinc than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Baked Potatoes Flesh no Salt as well as Cookies, chocolate sandwich, with extra creme filling lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cookies, chocolate sandwich, with extra creme filling contains 5.3 times more Energy, 245.2 times more Fat, 209.8 times more Saturated Fat, 5.3 times more Omega 3, 75.6 times more Omega 6, 3.2 times more Carbohydrate, 27.1 times more Sugars, 1.8 times more Fiber and 2.2 times more Protein than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6