Comparing Nutrients in 1 pound Baked Red Potatoes VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Baked Red Potatoes	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	13.6% 395kcal	78.2% 2268kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	121% 117g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	244% 78g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	120% 20.4g	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	233% 303g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	233% 169g	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	26.3% 9.98g	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, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	34.2% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	22.3% 0.29mg	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	56.7% 227μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	0.5% 0.45mg	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	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	4.1% 41mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	98% 0.88mg	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% 9.07mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	92% 2.1mg	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	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	NA	92% 50.3μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	80% 1202mg	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

Nutrient Comparison: Baked Red Potatoes VS Cookies, graham crackers, chocolate-coated per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes versus 1 lb of Cookies, graham crackers, 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 Cookies, graham crackers, chocolate-coated:

• 1 pound of Baked Red Potatoes has 3.3 times more Vitamin B6 and 126 times more Vitamin C than Cookies, graham crackers, chocolate-coated.
• While 1 lb of Cookies, graham crackers, chocolate-coated contains 3.8 times more Vitamin B1, 3 times more Vitamin B2, 1.9 times more Vitamin B9, more Vitamin B12, 12.4 times more Vitamin E and 2.3 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cookies, graham crackers, chocolate-coated provide similar amounts of Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Baked Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin E
• 1 pound of Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Cookies, graham crackers, chocolate-coated:

• 1 pound of Baked Red Potatoes has 1.8 times more Magnesium, 2 times more Potassium, 2 times more Zinc and 38.3 times more Water than Cookies, graham crackers, chocolate-coated.
• While 1 lb of Cookies, graham crackers, chocolate-coated contains 5.1 times more Calcium, 2.9 times more Iron, 2.7 times more Manganese and 22.1 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cookies, graham crackers, chocolate-coated contain similar levels of Copper and Phosphorus per one pound.
• 1 pound of Baked Red Potatoes lack sufficient amounts of Calcium
• 1 pound of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cookies, graham crackers, chocolate-coated contains 5.7 times more Energy, 172 times more Fat, 430 times more Saturated Fat, 3.5 times more Omega 3, 92 times more Omega 6, 3.4 times more Carbohydrate, 26.1 times more Sugars and 1.7 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cookies, graham crackers, chocolate-coated offer comparable quantities of Fiber per one pound.
• 1 pound of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6