Comparing Nutrients in 500 calories Cookie, chocolate, with icing or coating VS Boiled Potato Flesh, Cooked In Skin

Weight per 500 calories

• Cookie, chocolate, with icing or coating: 99g
• Boiled Potato Flesh, Cooked In Skin: 575g

Cookie, chocolate, with icing or coating has 5.8 times more energy per 100g than Boiled Potato Flesh, Cooked In Skin. It has very high energy density when compared to other foods. Boiled Potato Flesh, Cooked In Skin without Salt having average energy density.

Discover which food has more nutrients per 500 calories - Cookie, chocolate, with icing or coating or Boiled Potato Flesh, Cooked In Skin?

Macros Ratio

	Protein	Fat	Carbs
Cookie, chocolate, with icing or coating	4%	43%	53%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Cookie, chocolate, with icing or coating	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	51% 16.3g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	3.6% 0.057g	1.6g per day for Men 19-50 years
Omega 6	19.6% 3.34g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.5% 67g	89% 116g	130g per day for Men 19-50 years
Sugars	43.5% 31.6g	7.2% 5.23g	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	2.3% 1.67g	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	% 1.95g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	7.92% 4.44g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Cookie, chocolate, with icing or coating	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	50.8% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	8.84% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.47mg	51.7% 8.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	59.8% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.74% 0.023mg	132% 1.7mg	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	14.3% 57μg	14.4% 57.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.82% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	83% 74.7mg	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	18.3% 2.75mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	10.5% 12.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, chocolate, with icing or coating	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	1.48% 14.8mg	2.87% 28.7mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	120% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.1% 284μg	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	37% 2.96mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	5.87% 24.7mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	NA	34.5% 0.79mg	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	10.6% 74mg	36% 253mg	700mg per day for Men 19-50 years
Potassium	2.76% 94mg	64% 2178mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	3.13% 1.72μg	55μg per day for Men 19-50 years
Sodium	25% 375mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	0.053% 1.97g	12% 442g	3700g per day for Men 19-50 years

Cookie, Chocolate, With Icing Or Coating VS Boiled Potato Flesh, Cooked In Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookie, chocolate, with icing or coating or Boiled Potato Flesh, Cooked In Skin?

Lets compare vitamin content per 500 calories of Cookie, chocolate, with icing or coating vs Boiled Potato Flesh, Cooked In Skin:

• 500 calories of Cookie, chocolate, with icing or coating have 1.6 times more Vitamin B2 and 47.9 times more Vitamin E than Boiled Potato Flesh, Cooked In Skin.
• While 500 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 2.1 times more Vitamin B1, 3.4 times more Vitamin B3, 75.8 times more Vitamin B6, more Vitamin C and 1.9 times more Vitamin K than Cookie, chocolate, with icing or coating.
• Both Cookie, chocolate, with icing or coating and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin B6, Vitamin C and Vitamin K
• 500 calories of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2 and Vitamin E
• Both Cookie, chocolate, with icing or coating as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cookie, chocolate, with icing or coating vs Boiled Potato Flesh, Cooked In Skin:

• 500 calories of Cookie, chocolate, with icing or coating have 1.7 times more Iron, 6.7 times more Selenium and 16.3 times more Sodium than Boiled Potato Flesh, Cooked In Skin.
• While 500 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 4.1 times more Copper, 5.1 times more Magnesium, 3.4 times more Phosphorus, 23.2 times more Potassium, 5.8 times more Zinc and 224.3 times more Water than Cookie, chocolate, with icing or coating.
• 500 calories of Cookie, chocolate, with icing or coating lack sufficient amounts of Magnesium, Potassium and Zinc
• 500 calories of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Selenium
• Both Cookie, chocolate, with icing or coating as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookie, chocolate, with icing or coating have 41.5 times more Fat, 108.9 times more Saturated Fat, 3.7 times more Omega 3, 18.2 times more Omega 6 and 6 times more Sugars than Boiled Potato Flesh, Cooked In Skin.
• While 500 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 1.7 times more Carbohydrate, 4.6 times more Fiber and 2.4 times more Protein than Cookie, chocolate, with icing or coating.
• Both Cookie, chocolate, with icing or coating and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Energy per 500 calories.
• 500 calories of Cookie, chocolate, with icing or coating provide inadequate amounts of Fiber and Protein
• 500 calories of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6