Comparing Nutrients in 5 ounces Cookies, gluten-free, lemon wafer VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Baked Red Potatoes	Recommended Dietary Allowance
Energy	25% 730kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	35.3% 34.3g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	46.5% 15g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	21.3% 3.62g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	82.7% 60g	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	0% 0g	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	% 0g	% 0.78g	g per day for Men 19-50 years
Sucrose	% 60g	% 0.64g	g per day for Men 19-50 years
Fiber	0% 0g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	0% 0g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon wafer	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.07% 0.1mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.58% 0.092mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	29.5% 4.42mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, lemon wafer	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	3.2% 0.26mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	1.17% 0.027mg	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	7.9% 55.3mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	1.5% 51mg	22.7% 773mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	10.5% 157mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	0.39% 0.043mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	2.94% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, gluten-free, lemon wafer vs Baked Red Potatoes:

• Cookies, gluten-free, lemon wafer have 1.5 times more Vitamin B2 and 39 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Vitamin B1, 24.5 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.

Comparing minerals per 5 ounces for Cookies, gluten-free, lemon wafer vs Baked Red Potatoes:

• Cookies, gluten-free, lemon wafer have 9.3 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Copper, 3.9 times more Iron, 9.3 times more Magnesium, 9.1 times more Manganese, 1.8 times more Phosphorus, 15.1 times more Potassium, 13.3 times more Zinc and 68.5 times more Water than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cookies, gluten-free, lemon wafer have 5.9 times more Energy, 161.2 times more Fat, 262.5 times more Saturated Fat, 6.5 times more Omega 3, 52.2 times more Omega 6, 3.8 times more Carbohydrate and 29.6 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer as well as Baked Whole Red Potatoes have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.