Comparing Nutrients in 1 kilogram Baked White Potatoes VS Cookies, oatmeal, commercially prepared, special dietary

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cookies, oatmeal, commercially prepared, special dietary	4%	35%	61%

Macro Nutrients

	Baked White Potatoes	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Energy	31.7% 920kcal	155% 4490kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	186% 180g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	84% 27g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	290% 4.64g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	371% 63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	538% 699g	130g per day for Men 19-50 years
Sugars	21% 15.3g	437% 317g	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	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	76.3% 29g	38g per day for Men 19-50 years
Protein	37.5% 21g	85.7% 48g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	383% 4.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	202% 32.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	57% 2.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	20% 0.26mg	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	115% 460μg	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	3.33% 3mg	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	101% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	58.3% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Calcium	10% 100mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	168% 1.5mg	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	509% 40.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	278% 6.4mg	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	174% 1220mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	51.5% 1750mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	182% 2730mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	20.4% 754g	1.76% 65g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Cookies, oatmeal, commercially prepared, special dietary per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked White Potatoes versus 1 kg of Cookies, oatmeal, commercially prepared, special dietary to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Cookies, oatmeal, commercially prepared, special dietary:

• 1 kilogram of Baked White Potatoes has 1.3 times more Vitamin B5, 8.1 times more Vitamin B6 and 42 times more Vitamin C than Cookies, oatmeal, commercially prepared, special dietary.
• While 1 kg of Cookies, oatmeal, commercially prepared, special dietary contains 9.6 times more Vitamin B1, 4.9 times more Vitamin B2, 2.1 times more Vitamin B3, 38 times more Vitamin E and 2.6 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked White Potatoes and Cookies, oatmeal, commercially prepared, special dietary provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Baked White Potatoes have insufficient amounts of Vitamin E
• 1 kilogram of Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Vitamin C
• Both Baked Whole White Potatoes as well as Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Cookies, oatmeal, commercially prepared, special dietary:

• 1 kilogram of Baked White Potatoes has 1.6 times more Magnesium, 3.1 times more Potassium and 11.6 times more Water than Cookies, oatmeal, commercially prepared, special dietary.
• While 1 kg of Cookies, oatmeal, commercially prepared, special dietary contains 5.4 times more Calcium, 6.4 times more Iron, 3.4 times more Manganese, 1.6 times more Phosphorus, 8.8 times more Selenium, 39 times more Sodium and 1.4 times more Zinc than Baked Whole White Potatoes.
• Both Baked White Potatoes and Cookies, oatmeal, commercially prepared, special dietary contain similar levels of Copper per one kilogram.
• 1 kilogram of Baked White Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cookies, oatmeal, commercially prepared, special dietary contains 4.9 times more Energy, 120 times more Fat, 67.3 times more Saturated Fat, 30.9 times more Omega 3, 128.6 times more Omega 6, 3.3 times more Carbohydrate, 20.7 times more Sugars, 1.4 times more Fiber and 2.3 times more Protein than Baked Whole White Potatoes.
• 1 kilogram of Baked White Potatoes provide inadequate amounts of Omega 3 and Omega 6