Comparing Nutrients in 500 calories Baked White Potatoes VS Cookies, fig bars

Weight per 500 calories

• Baked White Potatoes: 544g
• Cookies, fig bars: 144g

Cookies, fig bars have 3.8 times more energy per unit of mass than Baked Whole White Potatoes, which is high in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Baked White Potatoes or Cookies, fig bars?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cookies, fig bars	4%	18%	78%

Macro Nutrients

	Baked White Potatoes	Cookies, fig bars	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	5.04% 1.6g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	22% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	78.4% 102g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	92% 66.6g	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	2.7% 1.96g	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	% 3.42g	NA	g per day for Men 19-50 years
Sucrose	% 2.17g	NA	g per day for Men 19-50 years
Fiber	30% 11.4g	17.4% 6.6g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	9.5% 5.3g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cookies, fig bars	Recommended Dietary Allowance
Vitamin A	0.6% 5.43μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.1mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	8.3% 0.11mg	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	51.6% 207μg	12.6% 50.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.4% 0.13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76% 68.5mg	0.48% 0.43mg	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	1.45% 0.22mg	6.23% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	6.94% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cookies, fig bars	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	23.5% 0.21mg	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	43.5% 3.48mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	9.24% 38.8mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	21.4% 0.49mg	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	58.2% 408mg	12.7% 89mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	8.75% 297mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	8.62% 4.74μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	33.5% 503mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	5.1% 0.56mg	11mg per day for Men 19-50 years
Water	11% 410g	0.64% 23.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked White Potatoes vs Cookies, fig bars:

• Baked Whole White Potatoes have 3.1 times more Vitamin B3, 4 times more Vitamin B5, 10.6 times more Vitamin B6, 4.1 times more Vitamin B9, 158.9 times more Vitamin C and 1.8 times more Vitamin K than Cookies, fig bars.
• While Cookies, fig bars contain 1.3 times more Vitamin B2, more Vitamin B12 and 4.3 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cookies, fig bars have similar amounts of Vitamin B1 per 500 kcal.
• Both Baked Whole White Potatoes as well as Cookies, fig bars have insufficient amounts of Vitamin A and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Cookies, fig bars:

• Baked Whole White Potatoes have 3.3 times more Copper, 3.8 times more Magnesium, 2.1 times more Manganese, 4.6 times more Phosphorus, 9.9 times more Potassium, 3.4 times more Zinc and 17.3 times more Water than Cookies, fig bars.
• While Cookies, fig bars contain 1.7 times more Calcium, 1.7 times more Selenium and 13.2 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cookies, fig bars have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baked Whole White Potatoes have 1.7 times more Fiber and 2.1 times more Protein than Cookies, fig bars.
• While Cookies, fig bars contain 12.9 times more Fat, 7.4 times more Saturated Fat, 3.2 times more Omega 3, 13.9 times more Omega 6 and 8 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cookies, fig bars have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Baked Whole White Potatoes as well as Cookies, fig bars have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.