Comparing Nutrients in 500 calories Baked Potato Skin VS Cookies, chocolate chip, commercially prepared, soft-type

Weight per 500 calories

• Baked Potato Skin: 253g
• Cookies, chocolate chip, commercially prepared, soft-type: 113g

Cookies, chocolate chip, commercially prepared, soft-type have 2.2 times more energy per unit of mass than Baked Potato Skin, which is very high in comparison to other foods. Baked Potato Skin having above average energy density.

Discover which food has more nutrients per 500 calories - Baked Potato Skin or Cookies, chocolate chip, commercially prepared, soft-type?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%

Macro Nutrients

	Baked Potato Skin	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	23% 22.3g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	34.3% 11g	32g per day for Men 19-50 years
Omega 3	1.58% 0.025g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	11.4% 1.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	89.5% 116g	57% 74g	130g per day for Men 19-50 years
Sugars	4.88% 3.54g	57.6% 41.8g	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	9.83% 7.13g	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	% 9.4g	g per day for Men 19-50 years
Sucrose	NA	% 25g	g per day for Men 19-50 years
Fiber	52.5% 20g	5.33% 2.03g	38g per day for Men 19-50 years
Protein	19.3% 11g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Vitamin A	0.28% 2.53μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.4% 7.74mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.3% 2.16mg	8.1% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	4.33% 0.056mg	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% 55.6μg	7.6% 30.4μg	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	38% 34mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.58% 4.3μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	8.6% 86mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	28.4% 0.26mg	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	222% 17.8mg	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	7.78% 32.7mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	20.7% 0.48mg	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	36.4% 255mg	9.8% 68.7mg	700mg per day for Men 19-50 years
Potassium	42.6% 1447mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	3.2% 1.77μg	6.35% 3.5μg	55μg per day for Men 19-50 years
Sodium	3.54% 53mg	20.7% 311mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.24mg	5.53% 0.61mg	11mg per day for Men 19-50 years
Water	3.23% 119g	0.3% 11g	3700g per day for Men 19-50 years

Baked Potato Skin VS Cookies, Chocolate Chip, Commercially Prepared, Soft-type Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Skin or Cookies, chocolate chip, commercially prepared, soft-type?

Lets compare vitamin content per 500 calories of Baked Potato Skin vs Cookies, chocolate chip, commercially prepared, soft-type:

• 500 calories of Baked Potato Skin have 2 times more Vitamin B1, 3.3 times more Vitamin B3, 5.3 times more Vitamin B5, 27.5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Cookies, chocolate chip, commercially prepared, soft-type.
• While 500 kcal of Cookies, chocolate chip, commercially prepared, soft-type contain 17.3 times more Vitamin E than Baked Potato Skin.
• Both Baked Potato Skin and Cookies, chocolate chip, commercially prepared, soft-type provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Baked Potato Skin have insufficient amounts of Vitamin E
• 500 calories of Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin B9
• Both Baked Potato Skin as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Baked Potato Skin vs Cookies, chocolate chip, commercially prepared, soft-type:

• 500 calories of Baked Potato Skin have 8.1 times more Copper, 3.9 times more Iron, 3.3 times more Magnesium, 3.3 times more Manganese, 3.7 times more Phosphorus, 9.9 times more Potassium and 2 times more Zinc than Cookies, chocolate chip, commercially prepared, soft-type.
• While 500 kcal of Cookies, chocolate chip, commercially prepared, soft-type contain 5.9 times more Sodium than Baked Potato Skin.
• 500 calories of Cookies, chocolate chip, commercially prepared, soft-type lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc
• Both Baked Potato Skin as well as Cookies, chocolate chip, commercially prepared, soft-type lack sufficient amounts of Calcium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Potato Skin have 1.6 times more Carbohydrate, 9.8 times more Fiber and 2.7 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
• While 500 kcal of Cookies, chocolate chip, commercially prepared, soft-type contain 88.2 times more Fat, 167.2 times more Saturated Fat, 24 times more Omega 6 and 11.8 times more Sugars than Baked Potato Skin.
• Both Baked Potato Skin and Cookies, chocolate chip, commercially prepared, soft-type offer comparable quantities of Energy per 500 calories.
• 500 calories of Baked Potato Skin provide inadequate amounts of Omega 6
• 500 calories of Cookies, chocolate chip, commercially prepared, soft-type provide inadequate amounts of Fiber and Protein
• Both Baked Potato Skin as well as Cookies, chocolate chip, commercially prepared, soft-type provide inadequate amounts of Omega 3 in 500 calories.