Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Cookies, chocolate, made with rice cereal

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cookies, chocolate, made with rice cereal	3%	40%	57%

Macro Nutrients

	Baked Red Potatoes	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Energy	30% 870kcal	152% 4400kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	199% 194g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	353% 113g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	96% 1.54g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	168% 28.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	487% 633g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	556% 403g	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	6.07% 4.4g	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	% 5.5g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	42% 16g	38g per day for Men 19-50 years
Protein	41% 23g	57.7% 32.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	289% 3.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	308% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	221% 35.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	252% 3.28mg	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	60% 240μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29% 0.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	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	5.33% 0.8mg	131% 19.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	33.3% 40μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Calcium	9% 90mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	200% 1.8mg	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	87.5% 7mg	311% 25mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	NA	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	103% 720mg	137% 960mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	66.8% 2270mg	3400mg per day for Men 19-50 years
Selenium	NA	169% 93μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	140% 2100mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	20.7% 767g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cookies, chocolate, made with rice cereal per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of Cookies, chocolate, made with rice cereal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Cookies, chocolate, made with rice cereal:

• 1 kilogram of Baked Red Potatoes has more Vitamin C than Cookies, chocolate, made with rice cereal.
• While 1 kg of Cookies, chocolate, made with rice cereal contains 4.8 times more Vitamin B1, 8 times more Vitamin B2, 2.2 times more Vitamin B3, 1.5 times more Vitamin B6, more Vitamin B12, 24.5 times more Vitamin E and 1.4 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cookies, chocolate, made with rice cereal provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Baked Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin E
• 1 kilogram of Cookies, chocolate, made with rice cereal have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Cookies, chocolate, made with rice cereal have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Cookies, chocolate, made with rice cereal:

• 1 kilogram of Baked Red Potatoes has 2.4 times more Potassium and 5.9 times more Water than Cookies, chocolate, made with rice cereal.
• While 1 kg of Cookies, chocolate, made with rice cereal contains 3.6 times more Calcium, 3.6 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus, 17.5 times more Sodium and 1.7 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cookies, chocolate, made with rice cereal contain similar levels of Copper per one kilogram.
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cookies, chocolate, made with rice cereal contains 5.1 times more Energy, 129 times more Fat, 282.3 times more Saturated Fat, 10.3 times more Omega 3, 58.3 times more Omega 6, 3.2 times more Carbohydrate, 28.2 times more Sugars and 1.4 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cookies, chocolate, made with rice cereal offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6