Comparing Nutrients in 500 calories Baked Potato Flesh VS Cookies, sugar wafer, chocolate-covered

Weight per 500 calories

• Baked Potato Flesh: 538g
• Cookies, sugar wafer, chocolate-covered: 95g

Cookies, sugar wafer, chocolate-covered have 5.7 times more energy per unit of mass than Baked Potatoes Flesh no Salt, which is very high in comparison to other foods. Baked Potato Flesh having average energy density.

Discover which food has more nutrients per 500 calories - Baked Potato Flesh or Cookies, sugar wafer, chocolate-covered?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cookies, sugar wafer, chocolate-covered	3%	47%	50%

Macro Nutrients

	Baked Potato Flesh	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	27% 26.2g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	51.2% 16.4g	32g per day for Men 19-50 years
Omega 3	3.36% 0.054g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	21.7% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	48.3% 62.7g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	68% 49g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	21.2% 8.06g	8.5% 3.23g	38g per day for Men 19-50 years
Protein	19% 10.5g	5.86% 3.28g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 0.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	7.45% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	3.5% 0.046mg	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	12% 48.4μg	3.56% 14.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.94% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.5% 69mg	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	1.43% 0.22mg	13.7% 2.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.34% 1.6μg	5.47% 6.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Calcium	2.7% 27mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	128% 1.16mg	28% 0.25mg	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	23.5% 1.9mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	10% 42.8mg	420mg per day for Men 19-50 years
Manganese	37.6% 0.87mg	NA	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	38.4% 269mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	62% 2102mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	2.93% 1.6μg	9.33% 5.13μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	8.75% 131mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	5.27% 0.58mg	11mg per day for Men 19-50 years
Water	11% 405g	0.044% 1.64g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Cookies, Sugar Wafer, Chocolate-covered Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Flesh or Cookies, sugar wafer, chocolate-covered?

Lets compare vitamin content per 500 calories of Baked Potato Flesh vs Cookies, sugar wafer, chocolate-covered:

• 500 calories of Baked Potato Flesh have 6.3 times more Vitamin B1, 12.3 times more Vitamin B3, 35.5 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin C than Cookies, sugar wafer, chocolate-covered.
• While 500 kcal of Cookies, sugar wafer, chocolate-covered contain 1.8 times more Vitamin B2 and 9.5 times more Vitamin E than Baked Potatoes Flesh no Salt.
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• 500 calories of Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Baked Potato Flesh vs Cookies, sugar wafer, chocolate-covered:

• 500 calories of Baked Potato Flesh have 4.6 times more Copper, 1.6 times more Iron, 3.1 times more Magnesium, 2.4 times more Phosphorus, 7.1 times more Potassium, 2.7 times more Zinc and 246.6 times more Water than Cookies, sugar wafer, chocolate-covered.
• 500 calories of Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Potassium and Zinc
• Both Baked Potatoes Flesh no Salt as well as Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Calcium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Potato Flesh have 1.8 times more Carbohydrate, 2.5 times more Fiber and 3.2 times more Protein than Cookies, sugar wafer, chocolate-covered.
• While 500 kcal of Cookies, sugar wafer, chocolate-covered contain 48.8 times more Fat, 117.2 times more Saturated Fat, 5.1 times more Omega 3, 21.5 times more Omega 6 and 5.4 times more Sugars than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cookies, sugar wafer, chocolate-covered offer comparable quantities of Energy per 500 calories.
• 500 calories of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Cookies, sugar wafer, chocolate-covered provide inadequate amounts of Fiber and Protein