Comparing Nutrients in 1 pound Cookies, sugar wafer, chocolate-covered VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, chocolate-covered	3%	47%	50%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Cookies, sugar wafer, chocolate-covered	Baked Potato Skin	Recommended Dietary Allowance
Energy	82.3% 2386kcal	31% 898kcal	2900kcal per day for Men 19-50 years
Fat	129% 125g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	244% 78.2g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	104% 17.6g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	230% 299g	161% 209g	130g per day for Men 19-50 years
Sugars	324% 235g	8.76% 6.35g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	40.6% 15.4g	94% 36g	38g per day for Men 19-50 years
Protein	28% 15.6g	34.7% 19.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, chocolate-covered	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	77.7% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	214% 2.8mg	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	17% 68μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	28.3% 0.68μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	68% 61.2mg	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	65.3% 9.8mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.3μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, chocolate-covered	Baked Potato Skin	Recommended Dietary Allowance
Calcium	0% 0mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	412% 3.7mg	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	70.3% 5.62mg	399% 32mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	NA	121% 2.8mg	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	76% 531mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	76.4% 2599mg	3400mg per day for Men 19-50 years
Selenium	44.5% 24.5μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	41.7% 626mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	0.21% 7.85g	5.8% 215g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, sugar wafer, chocolate-covered VS Baked Potato Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Cookies, sugar wafer, chocolate-covered versus 1 lb of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cookies, sugar wafer, chocolate-covered vs Baked Potato Skin:

• 1 pound of Cookies, sugar wafer, chocolate-covered has 2 times more Vitamin B2, more Vitamin B12, 54 times more Vitamin E and 4.1 times more Vitamin K than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 1.3 times more Vitamin B1, 4.8 times more Vitamin B3, 12.8 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Cookies, sugar wafer, chocolate-covered.
• 1 pound of Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin C
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• Both Cookies, sugar wafer, chocolate-covered as well as Baked Potato Skin have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Cookies, sugar wafer, chocolate-covered vs Baked Potato Skin:

• 1 pound of Cookies, sugar wafer, chocolate-covered has 7.7 times more Selenium, 6.6 times more Sodium and 1.2 times more Zinc than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains more Calcium, 3.1 times more Copper, 5.7 times more Iron and 1.8 times more Potassium than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Baked Potato Skin contain similar levels of Magnesium and Phosphorus per one pound.
• 1 pound of Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Calcium
• 1 pound of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, sugar wafer, chocolate-covered has 2.7 times more Energy, 275.9 times more Fat, 663.1 times more Saturated Fat, 28.9 times more Omega 3, 121.4 times more Omega 6, 1.4 times more Carbohydrate and 36.9 times more Sugars than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 2.3 times more Fiber than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Baked Potato Skin offer comparable quantities of Protein per one pound.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6