Comparing Nutrients in 500 calories Boiled Potato Flesh, Cooked In Skin VS Cookie, butter or sugar, with chocolate icing or filling

Weight per 500 calories

• Boiled Potato Flesh, Cooked In Skin: 575g
• Cookie, butter or sugar, with chocolate icing or filling: 99g

Cookie, butter or sugar, with chocolate icing or filling has 5.8 times more energy per unit of mass than Boiled Potato Flesh, Cooked In Skin without Salt, which is very high in comparison to other foods. Boiled Potato Flesh, Cooked In Skin having average energy density.

Discover which food has more nutrients per 500 calories - Boiled Potato Flesh, Cooked In Skin or Cookie, butter or sugar, with chocolate icing or filling?

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.57g	24% 23.4g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	46% 14.7g	32g per day for Men 19-50 years
Omega 3	3.6% 0.057g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	27.7% 4.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.34% 0.99mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	7.2% 5.23g	46.3% 33.6g	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	2.3% 1.67g	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	% 1.95g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	27.2% 10.3g	4.97% 1.9g	38g per day for Men 19-50 years
Protein	19% 10.7g	7.28% 4.08g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.8% 0.61mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.84% 0.11mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.7% 8.27mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.8% 3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	2% 0.026mg	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	14.4% 57.5μg	17.6% 70.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.24% 0.03μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	83% 74.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.17% 0.99IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.6μg	5.47% 6.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Calcium	2.87% 28.7mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	40.3% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	7.1% 284μg	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	22.3% 1.8mg	30.3% 2.43mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	3.08% 13mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	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	36% 253mg	10.5% 73.6mg	700mg per day for Men 19-50 years
Potassium	64% 2178mg	6.84% 233mg	3400mg per day for Men 19-50 years
Selenium	3.13% 1.72μg	16.3% 8.95μg	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	20% 299mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	12% 442g	0.054% 2g	3700g per day for Men 19-50 years

Boiled Potato Flesh, Cooked In Skin VS Cookie, Butter Or Sugar, With Chocolate Icing Or Filling Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Potato Flesh, Cooked In Skin or Cookie, butter or sugar, with chocolate icing or filling?

Lets compare vitamin content per 500 calories of Boiled Potato Flesh, Cooked In Skin vs Cookie, butter or sugar, with chocolate icing or filling:

• 500 calories of Boiled Potato Flesh, Cooked In Skin have 1.8 times more Vitamin B1, 4 times more Vitamin B3, 66.5 times more Vitamin B6, more Vitamin C and 1.9 times more Vitamin K than Cookie, butter or sugar, with chocolate icing or filling.
• While 500 kcal of Cookie, butter or sugar, with chocolate icing or filling contain 1.6 times more Vitamin B2 and 31.3 times more Vitamin E than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Cookie, butter or sugar, with chocolate icing or filling provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2 and Vitamin E
• 500 calories of Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin B6, Vitamin C and Vitamin K
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Potato Flesh, Cooked In Skin vs Cookie, butter or sugar, with chocolate icing or filling:

• 500 calories of Boiled Potato Flesh, Cooked In Skin have 3 times more Copper, 9.8 times more Magnesium, 3.4 times more Phosphorus, 9.4 times more Potassium, 8.7 times more Zinc and 222.5 times more Water than Cookie, butter or sugar, with chocolate icing or filling.
• While 500 kcal of Cookie, butter or sugar, with chocolate icing or filling contain 1.4 times more Iron, 5.2 times more Selenium and 13 times more Sodium than Boiled Potato Flesh, Cooked In Skin without Salt.
• 500 calories of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Selenium
• 500 calories of Cookie, butter or sugar, with chocolate icing or filling lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Cookie, butter or sugar, with chocolate icing or filling lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Potato Flesh, Cooked In Skin have 1.7 times more Carbohydrate, 5.5 times more Fiber and 2.6 times more Protein than Cookie, butter or sugar, with chocolate icing or filling.
• While 500 kcal of Cookie, butter or sugar, with chocolate icing or filling contain 40.6 times more Fat, 98.5 times more Saturated Fat, 6.2 times more Omega 3, 25.6 times more Omega 6 and 6.4 times more Sugars than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Cookie, butter or sugar, with chocolate icing or filling offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Cookie, butter or sugar, with chocolate icing or filling provide inadequate amounts of Fiber and Protein