Comparing Nutrients in 1 pound Baked White Potatoes VS Cookies, oatmeal, with raisins

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cookies, oatmeal, with raisins	5%	32%	63%

Macro Nutrients

	Baked White Potatoes	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Energy	14.4% 417kcal	69% 2000kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	73.7% 71.5g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	77% 24.7g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	211% 3.38g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	142% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	241% 313g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	207% 150g	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	52% 38g	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	% 26.8g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 82.6g	g per day for Men 19-50 years
Fiber	25% 9.53g	39.4% 15g	38g per day for Men 19-50 years
Protein	17% 9.53g	47.5% 26.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cookies, oatmeal, with raisins	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	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	75.4% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	23.7% 0.31mg	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	39.7% 159μg	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, oatmeal, with raisins	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	70% 0.63mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	158% 3.64mg	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	74% 517mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	30.7% 1043mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	48.7% 26.8μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	97% 1461mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	9.25% 342g	0.98% 36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Cookies, oatmeal, with raisins:

• Baked Whole White Potatoes have 3.1 times more Vitamin B6 than Cookies, oatmeal, with raisins.
• While Cookies, oatmeal, with raisins contain 5.9 times more Vitamin B1, 5 times more Vitamin B2 and 1.4 times more Vitamin B3 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cookies, oatmeal, with raisins have similar amounts of Vitamin B5 and Vitamin B9 per 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Cookies, oatmeal, with raisins:

• Baked Whole White Potatoes have 2.4 times more Potassium and 9.5 times more Water than Cookies, oatmeal, with raisins.
• While Cookies, oatmeal, with raisins contain 2.8 times more Calcium, 3.6 times more Iron, 1.3 times more Magnesium, 4.2 times more Manganese, 1.5 times more Phosphorus, 11.8 times more Selenium, 46 times more Sodium and 1.9 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cookies, oatmeal, with raisins have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cookies, oatmeal, with raisins contain 4.8 times more Energy, 105.1 times more Fat, 136 times more Saturated Fat, 49.7 times more Omega 3, 108.8 times more Omega 6, 3.3 times more Carbohydrate, 21.7 times more Sugars, 23.2 times more Fructose, 1.6 times more Fiber and 2.8 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cookies, oatmeal, with raisins have insufficient amounts of Glucose and Sucrose in 1 lb.