Comparing Nutrients in 5 ounces Cookies, oatmeal, dry mix VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, dry mix	6%	37%	57%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cookies, oatmeal, dry mix	Baked Red Potatoes	Recommended Dietary Allowance
Energy	22.6% 655kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.2g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	21% 6.74g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	22% 3.76g	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	73.4% 95g	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	6.7% 2.55g	38g per day for Men 19-50 years
Protein	16.5% 9.2g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, dry mix	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.8% 0.2mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	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	17.7% 71μg	9.57% 38.3μg	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	0.16% 0.14mg	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	NA	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, oatmeal, dry mix	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	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	39.3% 3.15mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	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	33% 231mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	7.63% 259mg	22.7% 773mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	NA	55μg per day for Men 19-50 years
Sodium	44.7% 670mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.2% 7.5g	2.94% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal, dry mix VS Baked Red Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, oatmeal, dry mix versus 5 oz of Baked Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cookies, oatmeal, dry mix vs Baked Red Potatoes:

• 5 ounces of Cookies, oatmeal, dry mix have 2 times more Vitamin B1, 2.8 times more Vitamin B2, 1.3 times more Vitamin B5 and 1.9 times more Vitamin B9 than Baked Red Potatoes.
• While 5 oz of Baked Whole Red Potatoes contain 5 times more Vitamin B6 and 126 times more Vitamin C than Cookies, oatmeal, dry mix.
• Both Cookies, oatmeal, dry mix and Baked Red Potatoes provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Cookies, oatmeal, dry mix have insufficient amounts of Vitamin C
• Both Cookies, oatmeal, dry mix as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cookies, oatmeal, dry mix vs Baked Red Potatoes:

• 5 ounces of Cookies, oatmeal, dry mix have 2.8 times more Calcium, 3.2 times more Iron, 1.7 times more Magnesium, 7.1 times more Manganese, 2.3 times more Phosphorus, 39.4 times more Sodium and 2 times more Zinc than Baked Red Potatoes.
• While 5 oz of Baked Whole Red Potatoes contain 3 times more Potassium and 14.5 times more Water than Cookies, oatmeal, dry mix.
• Both Cookies, oatmeal, dry mix and Baked Red Potatoes contain similar levels of Copper per five ounces.
• 5 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, oatmeal, dry mix have 5.3 times more Energy, 128 times more Fat, 118.9 times more Saturated Fat, 9.1 times more Omega 3, 54.2 times more Omega 6, 3.4 times more Carbohydrate and 2.8 times more Protein than Baked Red Potatoes.
• 5 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6