Comparing Nutrients in 1 pound Baked Red Potatoes VS Cookie, with peanut butter filling, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%

Macro Nutrients

	Baked Red Potatoes	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Energy	13.6% 395kcal	88% 2549kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	165% 160g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	272% 87g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	68.6% 1.1g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	162% 27.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	185% 240g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	193% 140g	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	41.8% 16g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	65.6% 36.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cookie, with peanut butter filling, chocolate-coated	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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	128% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	35.6% 0.46mg	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	71.4% 286μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	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% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	131% 19.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	17.8% 21.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Calcium	4.1% 41mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	295% 2.65mg	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	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	134% 3.1mg	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	24% 168mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	NA	60.2% 33μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	112% 1683mg	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	0.22% 8.16g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cookie, with peanut butter filling, chocolate-coated per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes versus 1 lb of Cookie, with peanut butter filling, chocolate-coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Cookie, with peanut butter filling, chocolate-coated:

• 1 pound of Baked Red Potatoes has 2.1 times more Vitamin B6 and more Vitamin C than Cookie, with peanut butter filling, chocolate-coated.
• While 1 lb of Cookie, with peanut butter filling, chocolate-coated contains 1.9 times more Vitamin B1, 1.8 times more Vitamin B2, 2.8 times more Vitamin B3, 1.4 times more Vitamin B5, 2.3 times more Vitamin B9, 54 times more Vitamin E and 1.7 times more Vitamin K than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes have insufficient amounts of Vitamin E
• 1 pound of Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Cookie, with peanut butter filling, chocolate-coated:

• 1 pound of Baked Red Potatoes has 1.6 times more Magnesium, 1.9 times more Phosphorus, 2.5 times more Potassium, 2 times more Zinc and 42.6 times more Water than Cookie, with peanut butter filling, chocolate-coated.
• While 1 lb of Cookie, with peanut butter filling, chocolate-coated contains 3.9 times more Calcium, 3.4 times more Copper, 3 times more Iron, 3.9 times more Manganese and 30.9 times more Sodium than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes lack sufficient amounts of Calcium
• 1 pound of Cookie, with peanut butter filling, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cookie, with peanut butter filling, chocolate-coated contains 6.5 times more Energy, 235.3 times more Fat, 480 times more Saturated Fat, 16.1 times more Omega 3, 123.6 times more Omega 6, 2.7 times more Carbohydrate, 21.6 times more Sugars, 1.9 times more Fiber and 3.5 times more Protein than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6