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

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Cookie, chocolate, with icing or coating	4%	43%	53%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Energy	13.6% 395kcal	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	70.2% 91g	237% 308g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	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	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	27.5% 10.4g	38g per day for Men 19-50 years
Protein	15% 8.5g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	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	40% 0.48mg	110% 1.3mg	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	71% 11.3mg	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	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	11.3% 45.4μg	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	65.5% 59mg	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	0.3% 0.045mg	84.4% 12.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	26% 31.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	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	95% 0.85mg	135% 1.2mg	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	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	27% 113mg	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	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	50.6% 1719mg	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	1.2% 18mg	115% 1724mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	12.4% 1.36mg	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, chocolate, with icing or coating per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Potato Flesh, Cooked In Skin 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 Boiled Potato Flesh, Cooked In Skin vs Cookie, chocolate, with icing or coating:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 13 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 2.7 times more Vitamin B1, 9.5 times more Vitamin B2, 1.7 times more Vitamin B3, 5.8 times more Vitamin B9, 279 times more Vitamin E and 3.1 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, chocolate, with icing or coating have insufficient amounts of Vitamin B6 and Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without 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 Boiled Potato Flesh, Cooked In Skin vs Cookie, chocolate, with icing or coating:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 4 times more Potassium and 38.5 times more Water than Cookie, chocolate, with icing or coating.
• While 1 lb of Cookie, chocolate, with icing or coating contains 1.4 times more Copper, 9.7 times more Iron, 1.7 times more Phosphorus, 39.3 times more Selenium and 95 times more Sodium than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Cookie, chocolate, with icing or coating contain similar levels of Magnesium and Zinc per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Selenium
• Both Boiled Potato Flesh, Cooked In Skin without 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 5.8 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, 3.4 times more Carbohydrate, 35.2 times more Sugars, 1.3 times more Fiber and 2.4 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 pound of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6