Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Baked Red Potatoes	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	30% 870kcal	172% 5000kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	538% 172g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	265% 45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	514% 668g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	514% 373g	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	58% 22g	38g per day for Men 19-50 years
Protein	41% 23g	71.4% 40g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	225% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	75.4% 3.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	49.2% 0.64mg	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	125% 500μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	41.7% 1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	1.1% 1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.67% 10IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.33% 0.8mg	66% 9.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	53.3% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	9% 90mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	216% 1.94mg	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	250% 20mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	202% 4.64mg	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	124% 870mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	78.5% 2670mg	3400mg per day for Men 19-50 years
Selenium	NA	202% 111μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	177% 2650mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	18% 2mg	11mg per day for Men 19-50 years
Water	20.7% 767g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cookies, graham crackers, chocolate-coated per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of Cookies, graham crackers, chocolate-coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Cookies, graham crackers, chocolate-coated:

• 1 kilogram of Baked Red Potatoes has 3.3 times more Vitamin B6 and 126 times more Vitamin C than Cookies, graham crackers, chocolate-coated.
• While 1 kg of Cookies, graham crackers, chocolate-coated contains 3.8 times more Vitamin B1, 3 times more Vitamin B2, 1.9 times more Vitamin B9, more Vitamin B12, 12.4 times more Vitamin E and 2.3 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cookies, graham crackers, chocolate-coated provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Baked Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin E
• 1 kilogram of Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Cookies, graham crackers, chocolate-coated:

• 1 kilogram of Baked Red Potatoes has 1.8 times more Magnesium, 2 times more Potassium, 2 times more Zinc and 38.3 times more Water than Cookies, graham crackers, chocolate-coated.
• While 1 kg of Cookies, graham crackers, chocolate-coated contains 5.1 times more Calcium, 2.9 times more Iron, 2.7 times more Manganese and 22.1 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cookies, graham crackers, chocolate-coated contain similar levels of Copper and Phosphorus per one kilogram.
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium
• 1 kilogram of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cookies, graham crackers, chocolate-coated contains 5.7 times more Energy, 172 times more Fat, 430 times more Saturated Fat, 3.5 times more Omega 3, 92 times more Omega 6, 3.4 times more Carbohydrate, 26.1 times more Sugars and 1.7 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cookies, graham crackers, chocolate-coated offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6