Comparing Nutrients in 1 pound Baked Red Potatoes VS Cookies, brownies, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cookies, brownies, dry mix, regular	4%	29%	67%

Macro Nutrients

	Baked Red Potatoes	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Energy	13.6% 395kcal	68% 1969kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	69.7% 67.6g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	35.7% 11.4g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	219% 3.5g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	148% 25g	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	267% 347g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	NA	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	NA	38g per day for Men 19-50 years
Protein	18.6% 10.4g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	62.4% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	56.5% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	23.4% 0.3mg	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	39.7% 159μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	1.5% 1.36mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Calcium	4.1% 41mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	139% 1.25mg	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	113% 9.03mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	69.2% 1.6mg	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	53% 372mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	29.2% 993mg	3400mg per day for Men 19-50 years
Selenium	NA	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	92% 1374mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.34% 12.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Cookies, brownies, dry mix, regular:

• Baked Whole Red Potatoes have 2.6 times more Vitamin B5, 3.2 times more Vitamin B6 and 42 times more Vitamin C than Cookies, brownies, dry mix, regular.
• While Cookies, brownies, dry mix, regular contain 2.3 times more Vitamin B1, 3.2 times more Vitamin B2 and 1.3 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cookies, brownies, dry mix, regular have similar amounts of Vitamin B3 per 1 lb.
• Both Baked Whole Red Potatoes as well as Cookies, brownies, dry mix, regular have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Cookies, brownies, dry mix, regular:

• Baked Whole Red Potatoes have 2.5 times more Potassium and 27.4 times more Water than Cookies, brownies, dry mix, regular.
• While Cookies, brownies, dry mix, regular contain 2.1 times more Calcium, 1.6 times more Copper, 2.8 times more Iron, 1.4 times more Magnesium, 2 times more Manganese, 25.3 times more Sodium and 1.6 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cookies, brownies, dry mix, regular have similar amounts of Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cookies, brownies, dry mix, regular contain 5 times more Energy, 99.3 times more Fat, 63 times more Saturated Fat, 51.4 times more Omega 3, 113.2 times more Omega 6, 3.9 times more Carbohydrate and 1.7 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cookies, brownies, dry mix, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.