Comparing Nutrients in 1 pound Boiled Potato Flesh, Cooked In Skin VS Cookie, butter or sugar, with chocolate icing or filling

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Energy	13.6% 395kcal	78.7% 2282kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	210% 67g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	126% 21.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	70.2% 91g	240% 312g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	211% 153g	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	1.8% 1.3g	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	% 1.54g	NA	g per day for Men 19-50 years
Sucrose	% 0.86g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	15% 8.5g	33.2% 18.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	129% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.53mg	59.5% 9.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	9.07% 0.12mg	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	11.3% 45.4μg	80.5% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.67% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	65.5% 59mg	0% 0mg	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	0.3% 0.045mg	54.7% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	184% 1.66mg	0.9mg per day for Men 19-50 years
Fluoride	5.6% 224μg	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	17.6% 1.4mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	27.2% 0.63mg	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	28.5% 200mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	50.6% 1719mg	31.2% 1061mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	74.2% 41μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	91% 1365mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	9.44% 349g	0.25% 9.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Cookie, butter or sugar, with chocolate icing or filling per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Potato Flesh, Cooked In Skin versus 1 lb of Cookie, butter or sugar, with chocolate icing or filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Potato Flesh, Cooked In Skin vs Cookie, butter or sugar, with chocolate icing or filling:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 11.5 times more Vitamin B6 and more Vitamin C than Cookie, butter or sugar, with chocolate icing or filling.
• While 1 lb of Cookie, butter or sugar, with chocolate icing or filling contains 3.2 times more Vitamin B1, 9.5 times more Vitamin B2, 1.5 times more Vitamin B3, 7.1 times more Vitamin B9, 181 times more Vitamin E and 3 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 pound of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 1 pound of Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Potato Flesh, Cooked In Skin vs Cookie, butter or sugar, with chocolate icing or filling:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 1.7 times more Magnesium, 1.6 times more Potassium, 1.5 times more Zinc and 38.5 times more Water than Cookie, butter or sugar, with chocolate icing or filling.
• While 1 lb of Cookie, butter or sugar, with chocolate icing or filling contains 1.9 times more Copper, 7.9 times more Iron, 1.7 times more Phosphorus, 30 times more Selenium and 75.3 times more Sodium than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 pound of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Selenium
• 1 pound of Cookie, butter or sugar, with chocolate icing or filling lack sufficient amounts of Zinc
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Cookie, butter or sugar, with chocolate icing or filling lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cookie, butter or sugar, with chocolate icing or filling contains 5.8 times more Energy, 235 times more Fat, 569.2 times more Saturated Fat, 35.7 times more Omega 3, 147.8 times more Omega 6, 3.4 times more Carbohydrate, 37.1 times more Sugars and 2.2 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Cookie, butter or sugar, with chocolate icing or filling offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6