Comparing Nutrients in 1 kilogram Baked White Potatoes VS Cookies, gluten-free, chocolate sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%

Macro Nutrients

	Baked White Potatoes	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Energy	31.7% 920kcal	163% 4740kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	184% 179g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	247% 79g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	585% 760g	130g per day for Men 19-50 years
Sugars	21% 15.3g	676% 490g	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	4.97% 3.6g	0% 0g	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	% 6.3g	% 10g	g per day for Men 19-50 years
Sucrose	% 4g	% 476g	g per day for Men 19-50 years
Fiber	55.3% 21g	65.8% 25g	38g per day for Men 19-50 years
Protein	37.5% 21g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	95% 380μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	2.67% 0.4mg	154% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	213% 256μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Calcium	10% 100mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	290% 2.6mg	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	80% 6.4mg	351% 28mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	224% 5.15mg	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	107% 750mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	46% 1570mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	183% 2750mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	20.4% 754g	0.77% 28.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• Baked Whole White Potatoes have 3.9 times more Vitamin B3, 2.6 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While Cookies, gluten-free, chocolate sandwich, with creme filling contain 1.8 times more Vitamin B2, 57.8 times more Vitamin E and 9.5 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cookies, gluten-free, chocolate sandwich, with creme filling have similar amounts of Vitamin B1 per 1 kg.
• Both Baked Whole White Potatoes as well as Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• Baked Whole White Potatoes have 3.5 times more Potassium and 26.6 times more Water than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While Cookies, gluten-free, chocolate sandwich, with creme filling contain 1.9 times more Calcium, 2.1 times more Copper, 4.4 times more Iron, 1.5 times more Magnesium, 2.7 times more Manganese, 39.3 times more Sodium and 1.9 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cookies, gluten-free, chocolate sandwich, with creme filling have similar amounts of Phosphorus per 1 kg.
• Both Baked Whole White Potatoes as well as Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, gluten-free, chocolate sandwich, with creme filling contain 5.2 times more Energy, 119.3 times more Fat, 197.6 times more Saturated Fat, 3.7 times more Omega 3, 35.6 times more Omega 6, 3.6 times more Carbohydrate and 32 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cookies, gluten-free, chocolate sandwich, with creme filling have similar amounts of Fiber and Protein per 1 kg.
• Both Baked Whole White Potatoes as well as Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.