Comparing Nutrients in 5 ounces Cookies, fig bars VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cookies, fig bars	4%	18%	78%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cookies, fig bars	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17% 493kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.3g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	4.97% 1.6g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	21.5% 3.66g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.3% 100g	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	91% 65.7g	2.8% 2.03g	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	0.86% 0.62g	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	% 0.78g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	17% 6.52g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	9.37% 5.24g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Cookies, fig bars	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.7% 0.22mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.66mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 0.11mg	23% 0.3mg	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	12.4% 49.6μg	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.3% 0.13μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.47% 0.43mg	20% 18mg	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	6.14% 0.92mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.85% 8.22μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, fig bars	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	9.07% 91mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	27.4% 0.25mg	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	51.4% 4.1mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	10.7% 0.25mg	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	12.6% 88mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	22.7% 773mg	3400mg per day for Men 19-50 years
Selenium	8.5% 4.68μg	NA	55μg per day for Men 19-50 years
Sodium	33% 496mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	2.94% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, fig bars vs Baked Red Potatoes:

• Cookies, fig bars have 9 times more Vitamin A, 2.2 times more Vitamin B1, 4.3 times more Vitamin B2, 1.3 times more Vitamin B9, more Vitamin B12, 8.1 times more Vitamin E and 2.1 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.8 times more Vitamin B6 and 42 times more Vitamin C than Cookies, fig bars.
• Both Cookies, fig bars and Baked Whole Red Potatoes have similar amounts of Vitamin B3 and Vitamin B5 per 5 oz.
• Both Cookies, fig bars as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cookies, fig bars vs Baked Red Potatoes:

• Cookies, fig bars have 7.1 times more Calcium, 4.1 times more Iron, 2 times more Manganese and 29.2 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.6 times more Potassium and 4.6 times more Water than Cookies, fig bars.
• Both Cookies, fig bars and Baked Whole Red Potatoes have similar amounts of Copper, Magnesium, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cookies, fig bars have 4 times more Energy, 48.7 times more Fat, 28.1 times more Saturated Fat, 12.1 times more Omega 3, 52.7 times more Omega 6, 3.6 times more Carbohydrate, 32.4 times more Sugars, 2.6 times more Fiber and 1.6 times more Protein than Baked Whole Red Potatoes.
• Both Cookies, fig bars as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.