Comparing Nutrients in 5 ounces Cookies, chocolate chip, commercially prepared, soft-type VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, soft-type	Baked Potato Flesh	Recommended Dietary Allowance
Energy	21.7% 629kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	43% 14g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	5.05% 0.081g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.44g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.7% 93g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	72.5% 52.6g	3.32% 2.4g	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	12.4% 8.97g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 31.3g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	9.2% 5.15g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, soft-type	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	12.4% 1.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	33% 0.43mg	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	9.57% 38.3μg	3.2% 12.8μg	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	NA	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.6% 2.2mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, soft-type	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	2.4% 24mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	35.8% 0.32mg	34% 0.3mg	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	72% 5.77mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	9.92% 0.23mg	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	12.4% 86.5mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	16.3% 554mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	26% 391mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	0.38% 14g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate chip, commercially prepared, soft-type VS Baked Potato Flesh per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, chocolate chip, commercially prepared, soft-type versus 5 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cookies, chocolate chip, commercially prepared, soft-type vs Baked Potato Flesh:

• 5 ounces of Cookies, chocolate chip, commercially prepared, soft-type have 1.3 times more Vitamin B1, 13.5 times more Vitamin B2, 1.5 times more Vitamin B3, 3 times more Vitamin B9, 38.8 times more Vitamin E and 8 times more Vitamin K than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 1.5 times more Vitamin B5 and 6 times more Vitamin B6 than Cookies, chocolate chip, commercially prepared, soft-type.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cookies, chocolate chip, commercially prepared, soft-type vs Baked Potato Flesh:

• 5 ounces of Cookies, chocolate chip, commercially prepared, soft-type have 11.6 times more Iron, 2.6 times more Manganese, 1.2 times more Phosphorus, 10.3 times more Selenium, 55.2 times more Sodium and 1.9 times more Zinc than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 3 times more Potassium and 7.6 times more Water than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Baked Potato Flesh contain similar levels of Copper and Magnesium per five ounces.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, chocolate chip, commercially prepared, soft-type have 4.8 times more Energy, 197.7 times more Fat, 375 times more Saturated Fat, 5.7 times more Omega 3, 53.8 times more Omega 6, 3.1 times more Carbohydrate, 21.8 times more Sugars and 1.9 times more Protein than Baked Potato Flesh.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Baked Potato Flesh offer comparable quantities of Fiber per five ounces.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6