Comparing Nutrients in 300 calories Baked White Potatoes VS Cookies, sugar wafers with creme filling, regular

Weight per 300 calories

• Baked White Potatoes: 326g
• Cookies, sugar wafers with creme filling, regular: 59.8g

Cookies, sugar wafers with creme filling, regular have 5.5 times more energy per unit of mass than Baked Whole White Potatoes, which is very high in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Cookies, sugar wafers with creme filling, regular?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cookies, sugar wafers with creme filling, regular	3%	41%	56%

Macro Nutrients

	Baked White Potatoes	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	22.2% 7.1g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	8.97% 1.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	32.5% 42.2g	130g per day for Men 19-50 years
Sugars	6.9% 5g	35.4% 25.7g	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	1.6% 1.17g	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	% 2.05g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 24.3g	g per day for Men 19-50 years
Fiber	18% 6.85g	2.5% 0.96g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	1.84% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	5.5% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	8.15% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	4.72% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	1.98% 0.026mg	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	31% 124μg	11.5% 46μg	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	45.7% 41mg	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	0.87% 0.13mg	9.96% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	1.05% 1.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	4.4% 0.039mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	26% 2.1mg	28% 2.23mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	2.28% 9.56mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	11% 0.25mg	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	35% 245mg	6.15% 43mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	2.06% 70mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	4.02% 2.2μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	4.1% 61.6mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	2.34% 0.26mg	11mg per day for Men 19-50 years
Water	6.65% 246g	0.027% 0.99g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Cookies, sugar wafers with creme filling, regular:

• Baked Whole White Potatoes have 7.1 times more Vitamin B1, 2 times more Vitamin B2, 3.8 times more Vitamin B3, 5.3 times more Vitamin B5, 26.8 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin C and 7 times more Vitamin K than Cookies, sugar wafers with creme filling, regular.
• While Cookies, sugar wafers with creme filling, regular contain 11.5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Cookies, sugar wafers with creme filling, regular:

• Baked Whole White Potatoes have 2 times more Calcium, 10.5 times more Copper, 9.2 times more Magnesium, 2.4 times more Manganese, 5.7 times more Phosphorus, 25.4 times more Potassium, 4.4 times more Zinc and 247.9 times more Water than Cookies, sugar wafers with creme filling, regular.
• While Cookies, sugar wafers with creme filling, regular contain 1.4 times more Selenium and 2.7 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cookies, sugar wafers with creme filling, regular have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 1.6 times more Carbohydrate, 7.2 times more Fiber and 3 times more Protein than Cookies, sugar wafers with creme filling, regular.
• While Cookies, sugar wafers with creme filling, regular contain 28.4 times more Fat, 54.5 times more Saturated Fat, 9.5 times more Omega 6 and 5.1 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cookies, sugar wafers with creme filling, regular have similar amounts of Energy and Omega 3 per 300 kcal.
• Both Baked Whole White Potatoes as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.