Comparing Nutrients in 1 pound Baked Potato Flesh VS Cookie, chocolate, with icing or coating

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cookie, chocolate, with icing or coating	4%	43%	53%

Macro Nutrients

	Baked Potato Flesh	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Energy	14.5% 422kcal	79.3% 2300kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	234% 75g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	60.4% 0.97g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	90% 15.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	237% 308g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	200% 145g	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	18% 6.8g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	16% 8.9g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	110% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	71% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	8.03% 0.1mg	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	10.2% 41μg	65.8% 263μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.78% 0.091μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	64.5% 58mg	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	1.2% 0.18mg	84.4% 12.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	26% 31.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	135% 1.2mg	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	20% 1.6mg	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	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	32.4% 227mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	97% 53.5μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	115% 1724mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	9.25% 342g	0.25% 9.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Cookie, chocolate, with icing or coating per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Flesh versus 1 lb of Cookie, chocolate, with icing or coating to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Cookie, chocolate, with icing or coating:

• 1 pound of Baked Potato Flesh has 13.1 times more Vitamin B6 and more Vitamin C than Cookie, chocolate, with icing or coating.
• While 1 lb of Cookie, chocolate, with icing or coating contains 2.8 times more Vitamin B1, 9 times more Vitamin B2, 1.8 times more Vitamin B3, 6.4 times more Vitamin B9, 69.8 times more Vitamin E and 23 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 1 pound of Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin B6 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Cookie, chocolate, with icing or coating:

• 1 pound of Baked Potato Flesh has 4.1 times more Potassium and 37.7 times more Water than Cookie, chocolate, with icing or coating.
• While 1 lb of Cookie, chocolate, with icing or coating contains 8.6 times more Iron, 1.5 times more Phosphorus, 39.3 times more Selenium and 76 times more Sodium than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cookie, chocolate, with icing or coating contain similar levels of Copper, Magnesium and Zinc per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Baked Potatoes Flesh no Salt as well as Cookie, chocolate, with icing or coating lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cookie, chocolate, with icing or coating contains 5.5 times more Energy, 242 times more Fat, 634.6 times more Saturated Fat, 21.3 times more Omega 3, 105.8 times more Omega 6, 3.1 times more Carbohydrate, 18.8 times more Sugars, 1.5 times more Fiber and 2.3 times more Protein than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6