Comparing Nutrients in 5 ounces Baked Red Potatoes VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Baked Red Potatoes	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	4.25% 123kcal	24.4% 709kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	37.7% 36.6g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	76% 24.4g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	73% 95g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	73% 53g	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	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	% 0.78g	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	10% 5.67g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	6.98% 0.091mg	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	17.7% 71μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.9% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	0.16% 0.14mg	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	0.76% 0.11mg	9.36% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	30.6% 0.27mg	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	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	28.6% 0.66mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	11% 378mg	3400mg per day for Men 19-50 years
Selenium	NA	28.6% 15.7μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	25% 376mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	2.94% 109g	0.077% 2.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cookies, graham crackers, chocolate-coated per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes versus 5 oz of Cookies, graham crackers, chocolate-coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Cookies, graham crackers, chocolate-coated:

• 5 ounces of Baked Red Potatoes have 3.3 times more Vitamin B6 and 126 times more Vitamin C than Cookies, graham crackers, chocolate-coated.
• While 5 oz of Cookies, graham crackers, chocolate-coated contain 3.8 times more Vitamin B1, 3 times more Vitamin B2, 1.9 times more Vitamin B9, more Vitamin B12, 12.4 times more Vitamin E and 2.3 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cookies, graham crackers, chocolate-coated provide similar amounts of Vitamin B3 and Vitamin B5 per five ounces.
• 5 ounces of Baked Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin E
• 5 ounces of Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Cookies, graham crackers, chocolate-coated:

• 5 ounces of Baked Red Potatoes have 1.8 times more Magnesium, 2 times more Potassium, 2 times more Zinc and 38.3 times more Water than Cookies, graham crackers, chocolate-coated.
• While 5 oz of Cookies, graham crackers, chocolate-coated contain 5.1 times more Calcium, 2.9 times more Iron, 2.7 times more Manganese and 22.1 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cookies, graham crackers, chocolate-coated contain similar levels of Copper and Phosphorus per five ounces.
• 5 ounces of Baked Red Potatoes lack sufficient amounts of Calcium
• 5 ounces of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cookies, graham crackers, chocolate-coated contain 5.7 times more Energy, 172 times more Fat, 430 times more Saturated Fat, 3.5 times more Omega 3, 92 times more Omega 6, 3.4 times more Carbohydrate, 26.1 times more Sugars and 1.7 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cookies, graham crackers, chocolate-coated offer comparable quantities of Fiber per five ounces.
• 5 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6