Comparing Nutrients in 500 calories Cookies, oatmeal, commercially prepared, regular VS Baked White Potatoes

Weight per 500 calories

• Cookies, oatmeal, commercially prepared, regular: 111g
• Baked White Potatoes: 544g

Cookies, oatmeal, commercially prepared, regular have 4.9 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, oatmeal, commercially prepared, regular or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, commercially prepared, regular	5%	35%	60%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cookies, oatmeal, commercially prepared, regular	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20.7% 20g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5.02g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	8.96% 0.14g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	15.8% 2.7g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.7% 76.3g	88% 115g	130g per day for Men 19-50 years
Sugars	37.8% 27.4g	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	NA	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	NA	% 3.42g	g per day for Men 19-50 years
Sucrose	NA	% 2.17g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	30% 11.4g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, commercially prepared, regular	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0.62% 5.56μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.7% 0.3mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.47mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.58% 0.43mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.64% 0.073mg	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	16.4% 65.6μg	51.6% 207μg	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	0.62% 0.56mg	76% 68.5mg	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	1.93% 0.29mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.4% 8.9μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, commercially prepared, regular	Baked White Potatoes	Recommended Dietary Allowance
Calcium	4.1% 41mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	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	36% 2.87mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	8.73% 36.7mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	40.5% 0.93mg	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	22% 153mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	4.64% 158mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	38.5% 578mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	7.98% 0.88mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.17% 6.33g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, oatmeal, commercially prepared, regular vs Baked White Potatoes:

• Baked Whole White Potatoes contain 3.4 times more Vitamin B3, 4.9 times more Vitamin B5, 15.6 times more Vitamin B6, 3.2 times more Vitamin B9, 123.3 times more Vitamin C and 1.7 times more Vitamin K than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Baked Whole White Potatoes have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.
• Both Cookies, oatmeal, commercially prepared, regular as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Cookies, oatmeal, commercially prepared, regular vs Baked White Potatoes:

• Cookies, oatmeal, commercially prepared, regular have 4 times more Selenium and 15.2 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Calcium, 4.6 times more Copper, 4 times more Magnesium, 2.7 times more Phosphorus, 18.7 times more Potassium, 2.2 times more Zinc and 64.7 times more Water than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Baked Whole White Potatoes have similar amounts of Iron and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cookies, oatmeal, commercially prepared, regular have 24.7 times more Fat, 23.1 times more Saturated Fat, 1.8 times more Omega 3, 10.1 times more Omega 6 and 3.3 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Carbohydrate, 3.7 times more Fiber and 1.7 times more Protein than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Baked Whole White Potatoes have similar amounts of Energy per 500 kcal.
• Both Cookies, oatmeal, commercially prepared, regular as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.