Comparing Nutrients in 5 ounces Baked Red Potatoes VS Cookies, chocolate sandwich, with creme filling, regular

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cookies, chocolate sandwich, with creme filling, regular	4%	36%	60%

Macro Nutrients

	Baked Red Potatoes	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Energy	4.25% 123kcal	22.7% 658kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	25% 8g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	27% 4.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	77.4% 101g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	79.5% 57.6g	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	0.86% 0.62g	1.37% 0.99g	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	% 0.78g	% 1.3g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 55.3g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	11% 4.1g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cookies, chocolate sandwich, with creme filling, regular	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	8.5% 0.1mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	7.7% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	2.5% 0.033mg	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	9.57% 38.3μg	21.6% 86.5μg	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	20% 18mg	0% 0mg	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	0.76% 0.11mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	52.6% 0.47mg	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	12.4% 0.99mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	43% 0.99mg	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	14.6% 102mg	19% 132mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	9.76% 332mg	3400mg per day for Men 19-50 years
Selenium	NA	13.4% 7.37μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	9.54% 1.05mg	11mg per day for Men 19-50 years
Water	2.94% 109g	0.12% 4.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cookies, chocolate sandwich, with creme filling, regular per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes versus 5 oz of Cookies, chocolate sandwich, with creme filling, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Cookies, chocolate sandwich, with creme filling, regular:

• 5 ounces of Baked Red Potatoes have 1.3 times more Vitamin B5, 9.2 times more Vitamin B6 and more Vitamin C than Cookies, chocolate sandwich, with creme filling, regular.
• While 5 oz of Cookies, chocolate sandwich, with creme filling, regular contain 2.7 times more Vitamin B1, 4.8 times more Vitamin B2, 1.6 times more Vitamin B3, 2.3 times more Vitamin B9, 30.9 times more Vitamin E and 9.8 times more Vitamin K than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
• 5 ounces of Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin B6 and Vitamin C
• Both Baked Whole Red Potatoes as well as Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Cookies, chocolate sandwich, with creme filling, regular:

• 5 ounces of Baked Red Potatoes have 2.3 times more Potassium and 24.7 times more Water than Cookies, chocolate sandwich, with creme filling, regular.
• While 5 oz of Cookies, chocolate sandwich, with creme filling, regular contain 2.3 times more Calcium, 1.9 times more Copper, 17.3 times more Iron, 1.7 times more Magnesium, 4 times more Manganese, 1.3 times more Phosphorus, 32.3 times more Sodium and 1.9 times more Zinc than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cookies, chocolate sandwich, with creme filling, regular contain 5.3 times more Energy, 127.6 times more Fat, 141.2 times more Saturated Fat, 19.9 times more Omega 3, 66.4 times more Omega 6, 3.6 times more Carbohydrate, 28.4 times more Sugars, 1.6 times more Fiber and 2.3 times more Protein than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6