Comparing Nutrients in 300 calories Cookies, graham crackers, chocolate-coated VS Baked Red Potatoes

Weight per 300 calories

• Cookies, graham crackers, chocolate-coated: 60g
• Baked Red Potatoes: 345g

Cookies, graham crackers, chocolate-coated have 5.7 times more energy per 100g than Baked Red Potatoes. It has very high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Cookies, graham crackers, chocolate-coated or Baked Red Potatoes?

Macros Ratio

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

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	32.3% 10.3g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0.21% 0.6mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	52% 67.6g	130g per day for Men 19-50 years
Sugars	31% 22.4g	6.8% 4.93g	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	NA	2.1% 1.5g	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	NA	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.55g	g per day for Men 19-50 years
Fiber	3.47% 1.32g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.13% 1.2μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.38% 1.02mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.95% 0.038mg	56.2% 0.73mg	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	7.5% 30μg	23.3% 93μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.5% 0.06μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.067% 0.06mg	48.3% 43.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.1% 0.6IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.96% 0.59mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.84μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	66.7% 0.6mg	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	15% 1.2mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	2.3% 9.6mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	26% 0.6mg	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	7.46% 52.2mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	4.7% 160mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	12% 6.66μg	NA	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cookies, graham crackers, chocolate-coated vs Baked Red Potatoes:

• Cookies, graham crackers, chocolate-coated have 2.2 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Vitamin B1, 1.9 times more Vitamin B2, 5.4 times more Vitamin B3, 5.2 times more Vitamin B5, 19 times more Vitamin B6, 3.1 times more Vitamin B9, 724.1 times more Vitamin C and 2.5 times more Vitamin K than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cookies, graham crackers, chocolate-coated vs Baked Red Potatoes:

• Cookies, graham crackers, chocolate-coated have 3.8 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 5.2 times more Copper, 2 times more Iron, 10.1 times more Magnesium, 2.1 times more Manganese, 4.8 times more Phosphorus, 11.7 times more Potassium, 11.5 times more Zinc and 220.3 times more Water than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Baked Whole Red Potatoes have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cookies, graham crackers, chocolate-coated have 29.9 times more Fat, 74.8 times more Saturated Fat, 16 times more Omega 6 and 4.5 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Omega 3, 1.7 times more Carbohydrate, 4.7 times more Fiber and 3.3 times more Protein than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Baked Whole Red Potatoes have similar amounts of Energy per 300 kcal.
• Both Cookies, graham crackers, chocolate-coated as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.