Comparing Nutrients in 1 pound Baked White Potatoes VS Cookies, animal, with frosting or icing

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cookies, animal, with frosting or icing	2%	43%	55%

Macro Nutrients

	Baked White Potatoes	Cookies, animal, with frosting or icing	Recommended Dietary Allowance
Energy	14.4% 417kcal	79.6% 2309kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	230% 73.5g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	67.8% 1.1g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	245% 318g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	257% 186g	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	10.7% 4.1g	38g per day for Men 19-50 years
Protein	17% 9.53g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cookies, animal, with frosting or icing	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	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	48% 7.7mg	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	4.9% 0.064mg	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	67% 268μg	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	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	1.2% 0.18mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	22.7% 27.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cookies, animal, with frosting or icing	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	26.2% 0.24mg	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	89% 7.12mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	7.56% 31.8mg	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	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	13% 435mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	93% 51.3μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	77.7% 1166mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	9.9% 1.1mg	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 Cookies, animal, with frosting or icing:

• Baked Whole White Potatoes have 15.1 times more Vitamin B6 and more Vitamin C than Cookies, animal, with frosting or icing.
• While Cookies, animal, with frosting or icing contain 5.8 times more Vitamin B1, 3.5 times more Vitamin B2, 1.6 times more Vitamin B9, 23.3 times more Vitamin E and 2.2 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cookies, animal, with frosting or icing have similar amounts of Vitamin B3 per 1 lb.
• Both Baked Whole White Potatoes as well as Cookies, animal, with frosting or icing have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Cookies, animal, with frosting or icing:

• Baked Whole White Potatoes have 1.7 times more Calcium, 2.4 times more Copper, 3.9 times more Magnesium, 15 times more Phosphorus, 5.7 times more Potassium, 1.5 times more Zinc and 37.7 times more Water than Cookies, animal, with frosting or icing.
• While Cookies, animal, with frosting or icing contain 2.5 times more Iron, 22.6 times more Selenium and 36.7 times more Sodium than Baked Whole White Potatoes.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 2.3 times more Fiber than Cookies, animal, with frosting or icing.
• While Cookies, animal, with frosting or icing contain 5.5 times more Energy, 160.7 times more Fat, 405 times more Saturated Fat, 15.9 times more Omega 3, 87 times more Omega 6, 3.3 times more Carbohydrate, 26.9 times more Sugars and 1.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cookies, animal, with frosting or icing have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.