Comparing Nutrients in 5 ounces Cookies, oatmeal sandwich, with creme filling VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Cookies, oatmeal sandwich, with creme filling	Baked Potato Flesh	Recommended Dietary Allowance
Energy	19.5% 564kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	39% 0.63g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	58.3% 9.9g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.6% 79g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	61.3% 44.5g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal sandwich, with creme filling	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.33mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	12.4% 1.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.16% 0.41mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5% 0.065mg	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	13.5% 54μg	3.2% 12.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.59% 0.014μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.24% 1.4IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21% 3.13mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.38% 7.65μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal sandwich, with creme filling	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	0% 0mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	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	33.3% 2.66mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	50.8% 1.17mg	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	19% 133mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	5.67% 193mg	16.3% 554mg	3400mg per day for Men 19-50 years
Selenium	17.5% 9.64μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	47.2% 709mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	0.85% 31.3g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal sandwich, with creme filling VS Baked Potato Flesh per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, oatmeal sandwich, with creme filling 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, oatmeal sandwich, with creme filling vs Baked Potato Flesh:

• 5 ounces of Cookies, oatmeal sandwich, with creme filling have 2.2 times more Vitamin B1, 5.3 times more Vitamin B2, 4.2 times more Vitamin B9, 55.3 times more Vitamin E and 18 times more Vitamin K than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 1.9 times more Vitamin B5, 6.5 times more Vitamin B6 and more Vitamin C than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and Baked Potato Flesh provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin C
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Cookies, oatmeal sandwich, with creme filling as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cookies, oatmeal sandwich, with creme filling vs Baked Potato Flesh:

• 5 ounces of Cookies, oatmeal sandwich, with creme filling have 5.4 times more Iron, 1.4 times more Magnesium, 5.1 times more Manganese, 1.9 times more Phosphorus, 22.7 times more Selenium, 100 times more Sodium and 2.3 times more Zinc than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 1.6 times more Copper, 2.9 times more Potassium and 3.4 times more Water than Cookies, oatmeal sandwich, with creme filling.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Cookies, oatmeal sandwich, with creme filling 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, oatmeal sandwich, with creme filling have 4.3 times more Energy, 182.9 times more Fat, 201 times more Saturated Fat, 44.1 times more Omega 3, 218.5 times more Omega 6, 2.6 times more Carbohydrate, 18.4 times more Sugars, 1.7 times more Fiber and 1.3 times more Protein than Baked Potato Flesh.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6