Comparing Nutrients in 1 pound Boiled Potato Flesh, Cooked In Skin VS Cookies, gluten-free, chocolate wafer

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	13.6% 395kcal	84.6% 2454kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	142% 138g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	217% 69.4g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	57% 9.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	70.2% 91g	219% 285g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	256% 186g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.86g	% 168g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	19% 7.26g	38g per day for Men 19-50 years
Protein	15% 8.5g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.53mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	65.5% 59mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	49.4% 494mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	131% 1.17mg	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	208% 16.6mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	27.2% 0.63mg	81% 1.86mg	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	93% 653mg	700mg per day for Men 19-50 years
Potassium	50.6% 1719mg	45.4% 1542mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	37% 553mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	32% 3.54mg	11mg per day for Men 19-50 years
Water	9.44% 349g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Cookies, gluten-free, chocolate wafer per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Potato Flesh, Cooked In Skin versus 1 lb of Cookies, gluten-free, chocolate wafer 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 Cookies, gluten-free, chocolate wafer:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 1.2 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

Comparing minerals per 1 pound for Boiled Potato Flesh, Cooked In Skin vs Cookies, gluten-free, chocolate wafer:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 56.2 times more Water than Cookies, gluten-free, chocolate wafer.
• While 1 lb of Cookies, gluten-free, chocolate wafer contains 21.8 times more Calcium, 1.4 times more Copper, 11.8 times more Iron, 1.9 times more Magnesium, 3 times more Manganese, 3.3 times more Phosphorus, 30.5 times more Sodium and 2.6 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Cookies, gluten-free, chocolate wafer contain similar levels of Potassium per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cookies, gluten-free, chocolate wafer contains 6.2 times more Energy, 304.2 times more Fat, 588.4 times more Saturated Fat, 12.4 times more Omega 3, 66.7 times more Omega 6, 3.1 times more Carbohydrate, 45 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 Cookies, gluten-free, chocolate wafer 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