Comparing Nutrients in 5 ounces Baked Potato Flesh VS Cookie, butter or sugar, with chocolate icing or filling

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%

Macro Nutrients

	Baked Potato Flesh	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Energy	4.55% 132kcal	24.6% 713kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	34.3% 33.3g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	65.6% 21g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	31.6% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	39.4% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	75% 98g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	66% 48g	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	5.6% 2.13g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	2.83% 0.037mg	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	3.2% 12.8μg	25% 101μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.77% 0.043μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.24% 1.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	17% 2.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	7.8% 9.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	57.5% 0.52mg	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	6.2% 0.5mg	43.2% 3.46mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	NA	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	10% 71mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	9.76% 332mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	23% 12.8μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	28.4% 427mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.077% 2.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Cookie, butter or sugar, with chocolate icing or filling per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Flesh versus 5 oz of Cookie, butter or sugar, with chocolate icing or filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Cookie, butter or sugar, with chocolate icing or filling:

• 5 ounces of Baked Potato Flesh have 11.6 times more Vitamin B6 and more Vitamin C than Cookie, butter or sugar, with chocolate icing or filling.
• While 5 oz of Cookie, butter or sugar, with chocolate icing or filling contain 3.2 times more Vitamin B1, 9 times more Vitamin B2, 1.5 times more Vitamin B3, 7.9 times more Vitamin B9, 45.3 times more Vitamin E and 22 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 5 ounces of Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Cookie, butter or sugar, with chocolate icing or filling:

• 5 ounces of Baked Potato Flesh have 1.9 times more Magnesium, 1.7 times more Potassium, 1.5 times more Zinc and 37.7 times more Water than Cookie, butter or sugar, with chocolate icing or filling.
• While 5 oz of Cookie, butter or sugar, with chocolate icing or filling contain 1.7 times more Copper, 7 times more Iron, 1.5 times more Phosphorus, 30 times more Selenium and 60.2 times more Sodium than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Selenium
• 5 ounces of Cookie, butter or sugar, with chocolate icing or filling lack sufficient amounts of Zinc
• Both Baked Potatoes Flesh no Salt as well as Cookie, butter or sugar, with chocolate icing or filling lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cookie, butter or sugar, with chocolate icing or filling contain 5.4 times more Energy, 235 times more Fat, 569.2 times more Saturated Fat, 35.7 times more Omega 3, 147.8 times more Omega 6, 3.2 times more Carbohydrate, 19.9 times more Sugars, 1.3 times more Fiber and 2.1 times more Protein than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6