Comparing Nutrients in 1 pound Baked Red Potatoes VS Cookies, fig bars

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cookies, fig bars	4%	18%	78%

Macro Nutrients

	Baked Red Potatoes	Cookies, fig bars	Recommended Dietary Allowance
Energy	13.6% 395kcal	54.4% 1579kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	51.6% 0.83g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	69% 11.7g	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	247% 322g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	290% 210g	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	55% 21g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cookies, fig bars	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	75.7% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	26% 0.34mg	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	17% 0.41μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	19.7% 2.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	22% 26.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cookies, fig bars	Recommended Dietary Allowance
Calcium	4.1% 41mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	74% 0.67mg	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	164% 13mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	67.6% 1.56mg	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	40% 281mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	NA	27.2% 15μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	106% 1588mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	9.4% 348g	2.02% 75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Cookies, fig bars:

• Baked Whole Red Potatoes have 2.8 times more Vitamin B6 and 42 times more Vitamin C than Cookies, fig bars.
• While Cookies, fig bars contain 9 times more Vitamin A, 2.2 times more Vitamin B1, 4.3 times more Vitamin B2, 1.3 times more Vitamin B9, more Vitamin B12, 8.1 times more Vitamin E and 2.1 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cookies, fig bars have similar amounts of Vitamin B3 and Vitamin B5 per 1 lb.
• Both Baked Whole Red Potatoes as well as Cookies, fig bars have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Cookies, fig bars:

• Baked Whole Red Potatoes have 2.6 times more Potassium and 4.6 times more Water than Cookies, fig bars.
• While Cookies, fig bars contain 7.1 times more Calcium, 4.1 times more Iron, 2 times more Manganese and 29.2 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cookies, fig bars have similar amounts of Copper, Magnesium, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cookies, fig bars contain 4 times more Energy, 48.7 times more Fat, 28.1 times more Saturated Fat, 12.1 times more Omega 3, 52.7 times more Omega 6, 3.6 times more Carbohydrate, 32.4 times more Sugars, 2.6 times more Fiber and 1.6 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cookies, fig bars have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.