Comparing Nutrients in 500 calories Baked Potato Skin VS Cookies, chocolate chip, commercially prepared, special dietary

Weight per 500 calories

• Baked Potato Skin: 253g
• Cookies, chocolate chip, commercially prepared, special dietary: 111g

Cookies, chocolate chip, commercially prepared, special dietary have 2.3 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, special dietary?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Cookies, chocolate chip, commercially prepared, special dietary	3%	33%	64%

Macro Nutrients

	Baked Potato Skin	Cookies, chocolate chip, commercially prepared, special dietary	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	19.2% 18.7g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	14.5% 4.65g	32g per day for Men 19-50 years
Omega 3	1.58% 0.025g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	30.6% 5.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.5% 116g	62.7% 81.6g	130g per day for Men 19-50 years
Sugars	4.88% 3.54g	61% 44.2g	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	52.5% 20g	4.68% 1.78g	38g per day for Men 19-50 years
Protein	19.3% 11g	7.74% 4.33g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Cookies, chocolate chip, commercially prepared, special dietary	Recommended Dietary Allowance
Vitamin A	0.28% 2.53μg	0.12% 1.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.4% 7.74mg	19.7% 3.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.3% 2.16mg	4.47% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	1.54% 0.02mg	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	15% 60μg	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	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	0.67% 0.1mg	7.85% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.58% 4.3μg	3.7% 4.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Cookies, chocolate chip, commercially prepared, special dietary	Recommended Dietary Allowance
Calcium	8.6% 86mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	27% 0.24mg	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	48.6% 3.9mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	5.56% 23.3mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	17.6% 0.41mg	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	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	42.6% 1447mg	6.5% 221mg	3400mg per day for Men 19-50 years
Selenium	3.2% 1.77μg	5.25% 2.9μg	55μg per day for Men 19-50 years
Sodium	3.54% 53mg	18% 271mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.24mg	4.75% 0.52mg	11mg per day for Men 19-50 years
Water	3.23% 119g	0.15% 5.67g	3700g per day for Men 19-50 years

Baked Potato Skin VS Cookies, Chocolate Chip, Commercially Prepared, Special Dietary Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Baked Potato Skin vs Cookies, chocolate chip, commercially prepared, special dietary:

• 500 calories of Baked Potato Skin have 1.3 times more Vitamin B2, 2.5 times more Vitamin B3, 9.7 times more Vitamin B5, 77.5 times more Vitamin B6 and more Vitamin C than Cookies, chocolate chip, commercially prepared, special dietary.
• While 500 kcal of Cookies, chocolate chip, commercially prepared, special dietary contain 1.3 times more Vitamin B1 than Baked Potato Skin.
• Both Baked Potato Skin and Cookies, chocolate chip, commercially prepared, special dietary provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Cookies, chocolate chip, commercially prepared, special dietary have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Baked Potato Skin as well as Cookies, chocolate chip, commercially prepared, special dietary have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Baked Potato Skin vs Cookies, chocolate chip, commercially prepared, special dietary:

• 500 calories of Baked Potato Skin have 8.5 times more Copper, 4.6 times more Iron, 4.7 times more Magnesium, 3.8 times more Manganese, 2.1 times more Phosphorus, 6.5 times more Potassium and 2.4 times more Zinc than Cookies, chocolate chip, commercially prepared, special dietary.
• While 500 kcal of Cookies, chocolate chip, commercially prepared, special dietary contain 5.1 times more Sodium than Baked Potato Skin.
• 500 calories of Cookies, chocolate chip, commercially prepared, special dietary lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Baked Potato Skin as well as Cookies, chocolate chip, commercially prepared, special dietary lack sufficient amounts of Calcium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Potato Skin have 1.4 times more Carbohydrate, 11.2 times more Fiber and 2.5 times more Protein than Cookies, chocolate chip, commercially prepared, special dietary.
• While 500 kcal of Cookies, chocolate chip, commercially prepared, special dietary contain 73.9 times more Fat, 70.8 times more Saturated Fat, 15.2 times more Omega 3, 64.3 times more Omega 6 and 12.5 times more Sugars than Baked Potato Skin.
• Both Baked Potato Skin and Cookies, chocolate chip, commercially prepared, special dietary offer comparable quantities of Energy per 500 calories.
• 500 calories of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Cookies, chocolate chip, commercially prepared, special dietary provide inadequate amounts of Fiber and Protein