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

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%

Macro Nutrients

	Baked White Potatoes	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Energy	14.4% 417kcal	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	73.6% 96g	240% 312g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	17% 9.53g	33.2% 18.6g	56g per day for Men 19-50 years

Vitamins

	Baked White 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	18% 0.22mg	129% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	59.5% 9.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 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	43% 172μg	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	1.2% 0.18mg	54.7% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	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	36.3% 2.9mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	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	48.6% 340mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	31.2% 1061mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	74.2% 41μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	91% 1365mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	9.25% 342g	0.25% 9.07g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 8.1 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 7.1 times more Vitamin B1, 4.4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B9, more Vitamin B12, 45.3 times more Vitamin E and 2.4 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White 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 White Potatoes vs Cookie, butter or sugar, with chocolate icing or filling:

• Baked Whole White Potatoes have 2.1 times more Magnesium, 2.3 times more Potassium, 1.8 times more Zinc and 37.7 times more Water than Cookie, butter or sugar, with chocolate icing or filling.
• While Cookie, butter or sugar, with chocolate icing or filling contains 1.9 times more Calcium, 2.9 times more Copper, 3.8 times more Iron, 18 times more Selenium and 43 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White 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 5.5 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, 3.3 times more Carbohydrate, 22.1 times more Sugars and 2 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cookie, butter or sugar, with chocolate icing or filling have similar amounts of Fiber per 1 lb.
• Both Baked Whole White Potatoes as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.