Comparing Nutrients in 1 pound Baked Potato Flesh VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Baked Potato Flesh	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	14.5% 422kcal	78.2% 2268kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	121% 117g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	244% 78g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	120% 20.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	233% 303g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	233% 169g	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	26.3% 9.98g	38g per day for Men 19-50 years
Protein	16% 8.9g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	34.2% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	22.3% 0.29mg	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	56.7% 227μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	64.5% 58mg	0.5% 0.45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.76% 4.54IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	98% 0.88mg	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	113% 9.07mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	92% 2.1mg	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	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	92% 50.3μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	80% 1202mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	8.25% 0.91mg	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 Cookies, graham crackers, chocolate-coated per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Flesh versus 1 lb of Cookies, graham crackers, chocolate-coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Cookies, graham crackers, chocolate-coated:

• 1 pound of Baked Potato Flesh has 1.5 times more Vitamin B5, 4.7 times more Vitamin B6 and 128 times more Vitamin C than Cookies, graham crackers, chocolate-coated.
• While 1 lb of Cookies, graham crackers, chocolate-coated contains 2.6 times more Vitamin B1, 7.1 times more Vitamin B2, 5.6 times more Vitamin B9, more Vitamin B12, 24.8 times more Vitamin E and 21.3 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cookies, graham crackers, chocolate-coated provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin B12, Vitamin E and Vitamin K
• 1 pound of Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Cookies, graham crackers, chocolate-coated:

• 1 pound of Baked Potato Flesh has 1.6 times more Magnesium, 1.5 times more Potassium, 1.5 times more Zinc and 37.7 times more Water than Cookies, graham crackers, chocolate-coated.
• While 1 lb of Cookies, graham crackers, chocolate-coated contains 9.2 times more Calcium, 5.7 times more Iron, 2.9 times more Manganese, 1.7 times more Phosphorus, 37 times more Selenium and 53 times more Sodium than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cookies, graham crackers, chocolate-coated contain similar levels of Copper per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium
• 1 pound of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cookies, graham crackers, chocolate-coated contains 5.4 times more Energy, 258 times more Fat, 661.5 times more Saturated Fat, 5.3 times more Omega 3, 140.8 times more Omega 6, 3.1 times more Carbohydrate, 21.9 times more Sugars, 1.5 times more Fiber and 2 times more Protein than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6