Comparing Nutrients in 500 calories Cookies, gluten-free, vanilla sandwich, with creme filling VS Baked White Potatoes

Weight per 500 calories

• Cookies, gluten-free, vanilla sandwich, with creme filling: 101g
• Baked White Potatoes: 544g

Cookies, gluten-free, vanilla sandwich, with creme filling have 5.4 times more energy per 100g than Baked White Potatoes. It has very high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Cookies, gluten-free, vanilla sandwich, with creme filling or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cookies, gluten-free, vanilla sandwich, with creme filling	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	21.4% 20.8g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	22.2% 7.1g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	27.3% 0.44g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.2% 75.7g	88% 115g	130g per day for Men 19-50 years
Sugars	65.3% 47.3g	11.5% 8.3g	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	0.53% 0.39g	2.7% 1.96g	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	% 0.89g	% 3.42g	g per day for Men 19-50 years
Sucrose	% 46g	% 2.17g	g per day for Men 19-50 years
Fiber	1.33% 0.51g	30% 11.4g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, vanilla sandwich, with creme filling	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	88.2% 1.15mg	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	NA	51.6% 207μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	76% 68.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, vanilla sandwich, with creme filling	Baked White Potatoes	Recommended Dietary Allowance
Calcium	1.4% 14mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	5.07% 0.046mg	76.7% 0.69mg	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	4.3% 0.34mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	3.14% 13mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	9.97% 0.23mg	44.7% 1.03mg	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	5.65% 39.6mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	3.13% 106mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	NA	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	13.6% 204mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	2.12% 0.23mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, gluten-free, vanilla sandwich, with creme filling vs Baked White Potatoes:

Both Cookies, gluten-free, vanilla sandwich, with creme filling and Baked Whole White Potatoes have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Cookies, gluten-free, vanilla sandwich, with creme filling vs Baked White Potatoes:

• Cookies, gluten-free, vanilla sandwich, with creme filling have 5.4 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.8 times more Calcium, 15.1 times more Copper, 10.1 times more Iron, 11.1 times more Magnesium, 4.5 times more Manganese, 10.3 times more Phosphorus, 27.8 times more Potassium, 8.2 times more Zinc and 242 times more Water than Cookies, gluten-free, vanilla sandwich, with creme filling.

Comparison of macro-nutrients per 500 calories:

• Cookies, gluten-free, vanilla sandwich, with creme filling have 25.5 times more Fat, 32.7 times more Saturated Fat, 5.3 times more Omega 3, 9.2 times more Omega 6 and 5.7 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Carbohydrate, 22.5 times more Fiber and 4.2 times more Protein than Cookies, gluten-free, vanilla sandwich, with creme filling.
• Both Cookies, gluten-free, vanilla sandwich, with creme filling and Baked Whole White Potatoes have similar amounts of Energy per 500 kcal.
• Both Cookies, gluten-free, vanilla sandwich, with creme filling as well as Baked Whole White Potatoes have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.