Comparing Nutrients in 1 pound Baked White Potatoes VS Cookies, gluten-free, chocolate wafer

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Baked White Potatoes	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	14.4% 417kcal	84.6% 2454kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	142% 138g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	217% 69.4g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	57% 9.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	219% 285g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	256% 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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 168g	g per day for Men 19-50 years
Fiber	25% 9.53g	19% 7.26g	38g per day for Men 19-50 years
Protein	17% 9.53g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	NA	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	49.4% 494mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	131% 1.17mg	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	208% 16.6mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	81% 1.86mg	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	93% 653mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	45.4% 1542mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	37% 553mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	32% 3.54mg	11mg per day for Men 19-50 years
Water	9.25% 342g	0.17% 6.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Cookies, gluten-free, chocolate wafer:

Both Baked Whole White Potatoes and Cookies, gluten-free, chocolate wafer have similar amounts of vitamins per 1 lb
• Both Baked Whole White Potatoes and Cookies, gluten-free, chocolate wafer have similar amounts of Vitamin B5 per 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Cookies, gluten-free, chocolate wafer:

• Baked Whole White Potatoes have 1.6 times more Potassium and 55.1 times more Water than Cookies, gluten-free, chocolate wafer.
• While Cookies, gluten-free, chocolate wafer contain 10.9 times more Calcium, 2 times more Copper, 5.7 times more Iron, 1.5 times more Magnesium, 2.2 times more Manganese, 1.9 times more Phosphorus, 17.4 times more Sodium and 2.2 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 1.3 times more Fiber than Cookies, gluten-free, chocolate wafer.
• While Cookies, gluten-free, chocolate wafer contain 5.9 times more Energy, 202.8 times more Fat, 382.5 times more Saturated Fat, 8.3 times more Omega 3, 43.6 times more Omega 6, 3 times more Carbohydrate, 26.8 times more Sugars and 1.9 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cookies, gluten-free, chocolate wafer have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.