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

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	13.6% 395kcal	80.6% 2336kcal	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	149% 47.6g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	27.8% 0.44g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	68.2% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	70.2% 91g	260% 337g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	265% 192g	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	% 192g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	0% 0g	38g per day for Men 19-50 years
Protein	15% 8.5g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Cookies, gluten-free, lemon 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	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.53mg	1.84% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	0% 0mg	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	0% 0μg	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	94% 14mg	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, lemon wafer	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	0% 0mg	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	10.2% 0.82mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	27.2% 0.63mg	3.75% 0.086mg	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	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	50.6% 1719mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	33.6% 503mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	1.24% 0.14mg	11mg per day for Men 19-50 years
Water	9.44% 349g	0.14% 5.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Cookies, gluten-free, lemon 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, lemon 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, lemon wafer:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 2.4 times more Vitamin B1, 22.1 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• While 1 lb of Cookies, gluten-free, lemon wafer contains 3.7 times more Vitamin B2 and 312 times more Vitamin E than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 pound of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2 and Vitamin E
• 1 pound of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

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

• 1 pound of Boiled Potato Flesh, Cooked In Skin has more Copper, 1.7 times more Iron, 7.3 times more Magnesium, 7.3 times more Manganese, 10.5 times more Potassium, 10 times more Zinc and 68.7 times more Water than Cookies, gluten-free, lemon wafer.
• While 1 lb of Cookies, gluten-free, lemon wafer contains 27.8 times more Sodium than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Cookies, gluten-free, lemon wafer contain similar levels of Phosphorus per one pound.
• 1 pound of Cookies, gluten-free, lemon wafer lack sufficient amounts of Copper, Magnesium, Manganese, Potassium and Zinc
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While 1 lb of Cookies, gluten-free, lemon wafer contains 5.9 times more Energy, 241.8 times more Fat, 403.9 times more Saturated Fat, 9.8 times more Omega 3, 79.9 times more Omega 6, 3.7 times more Carbohydrate and 46.5 times more Sugars 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
• 1 pound of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein