Comparing Nutrients in 1 pound Cookies, gluten-free, chocolate wafer VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	84.6% 2454kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	142% 138g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	217% 69.4g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	NA	1.6g per day for Men 19-50 years
Omega 6	57% 9.68g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	219% 285g	91% 119g	130g per day for Men 19-50 years
Sugars	256% 186g	4.3% 3.13g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 168g	NA	g per day for Men 19-50 years
Fiber	19% 7.26g	31% 11.8g	38g per day for Men 19-50 years
Protein	33% 18.4g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	NA	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	NA	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	49.4% 494mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	131% 1.17mg	NA	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	208% 16.6mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	NA	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	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	93% 653mg	NA	700mg per day for Men 19-50 years
Potassium	45.4% 1542mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	37% 553mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	32% 3.54mg	NA	11mg per day for Men 19-50 years
Water	0.17% 6.2g	8.35% 309g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, gluten-free, chocolate wafer vs Frozen Roasted Potatoes with Salt:

Both Cookies, gluten-free, chocolate wafer and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 lb

Comparing minerals per 1 pound for Cookies, gluten-free, chocolate wafer vs Frozen Roasted Potatoes with Salt:

• Cookies, gluten-free, chocolate wafer have 7.3 times more Calcium and 7.3 times more Iron than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.3 times more Potassium, 2.4 times more Sodium and 49.7 times more Water than Cookies, gluten-free, chocolate wafer.

Comparison of macro-nutrients per 1 pound:

• Cookies, gluten-free, chocolate wafer have 4.3 times more Energy, 16.8 times more Fat, 91.6 times more Saturated Fat, 2.4 times more Carbohydrate, 59.4 times more Sugars and 1.8 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.6 times more Fiber than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Glucose and Sucrose in 1 lb.