Comparing Nutrients in 1 pound Baked Red Potatoes VS Cookie, butter or sugar, with chocolate icing or filling

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%

Macro Nutrients

	Baked Red Potatoes	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	0.7% 0.68g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	210% 67g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	68.4% 89g	240% 312g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	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	2.75% 2g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.04g	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	18.6% 10.4g	33.2% 18.6g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	129% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	59.5% 9.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	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	30.6% 122μg	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	63.5% 57mg	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	2.4% 0.36mg	54.7% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Calcium	4.1% 41mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	184% 1.66mg	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	39.7% 3.18mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	46.7% 327mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	31.2% 1061mg	3400mg per day for Men 19-50 years
Selenium	NA	74.2% 41μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	91% 1365mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.25% 9.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Cookie, butter or sugar, with chocolate icing or filling:

• Baked Whole Red Potatoes have 8.2 times more Vitamin B6 and more Vitamin C than Cookie, butter or sugar, with chocolate icing or filling.
• While Cookie, butter or sugar, with chocolate icing or filling contains 4.7 times more Vitamin B1, 3.8 times more Vitamin B2, 1.3 times more Vitamin B3, 2.6 times more Vitamin B9, more Vitamin B12, 22.6 times more Vitamin E and 2.4 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Cookie, butter or sugar, with chocolate icing or filling:

• Baked Whole Red Potatoes have 2.2 times more Magnesium, 2.3 times more Potassium, 2 times more Zinc and 38.3 times more Water than Cookie, butter or sugar, with chocolate icing or filling.
• While Cookie, butter or sugar, with chocolate icing or filling contains 2.1 times more Calcium, 2.1 times more Copper, 3.5 times more Iron and 25.1 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cookie, butter or sugar, with chocolate icing or filling have similar amounts of Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cookie, butter or sugar, with chocolate icing or filling contains 5.8 times more Energy, 156.7 times more Fat, 370 times more Saturated Fat, 23.8 times more Omega 3, 96.5 times more Omega 6, 3.5 times more Carbohydrate, 23.6 times more Sugars and 1.8 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cookie, butter or sugar, with chocolate icing or filling have similar amounts of Fiber per 1 lb.
• Both Baked Whole Red Potatoes as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.