Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	6%	3%	91%

Macro Nutrients

	Baked Red Potatoes	Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	Recommended Dietary Allowance
Energy	30% 870kcal	105% 3050kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	11.2% 11g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	13.3% 4.27g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	571% 743g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	598% 434g	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	89.3% 50g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	84% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	16% 0.21mg	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	47.5% 190μg	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	1.1% 1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.33% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	Recommended Dietary Allowance
Calcium	9% 90mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	187% 1.68mg	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	348% 28mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	59.5% 250mg	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	101% 710mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	32.6% 1110mg	3400mg per day for Men 19-50 years
Selenium	NA	31% 17μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	116% 1740mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	20.7% 767g	4.77% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes:

• Baked Whole Red Potatoes have 6 times more Vitamin B5, 10.1 times more Vitamin B6, 1.4 times more Vitamin B9 and 126 times more Vitamin C than Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes.
• While Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes contain 3.4 times more Vitamin B2 and more Vitamin B12 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes:

• Baked Whole Red Potatoes have 4.9 times more Potassium and 4.3 times more Water than Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes.
• While Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes contain 3.3 times more Calcium, 4 times more Iron and 14.5 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes have similar amounts of Copper, Magnesium, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes contain 3.5 times more Energy, 7.3 times more Fat, 10.7 times more Saturated Fat, 3.8 times more Carbohydrate, 30.3 times more Sugars and 2.2 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes have similar amounts of Fiber per 1 kg.
• Both Baked Whole Red Potatoes as well as Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.