Comparing Nutrients in 5 ounces Baked White Potatoes VS Cookies, animal crackers (includes arrowroot, tea biscuits)

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cookies, animal crackers (includes arrowroot, tea biscuits)	6%	28%	66%

Macro Nutrients

	Baked White Potatoes	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Energy	4.5% 130kcal	21.8% 632kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	20% 19.6g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	15% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	80.8% 105g	130g per day for Men 19-50 years
Sugars	3% 2.17g	45.6% 33g	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	0.7% 0.51g	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	% 0.89g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cookies, animal crackers (includes arrowroot, tea biscuits)	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	5.67% 0.068mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	35.5% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	2.4% 0.031mg	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	36.5% 146μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.95% 0.071μg	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	0.38% 0.057mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	6.97% 8.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Calcium	1.4% 14mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	24.7% 0.22mg	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	11.3% 0.91mg	48.7% 3.9mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	26% 0.6mg	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	15% 106mg	23% 162mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	4.17% 142mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	31.7% 475mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.15% 5.53g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• Baked Whole White Potatoes have 9.6 times more Vitamin B6 and more Vitamin C than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While Cookies, animal crackers (includes arrowroot, tea biscuits) contain 7.3 times more Vitamin B1, 7.6 times more Vitamin B2, 2.3 times more Vitamin B3, 2.7 times more Vitamin B9, more Vitamin B12 and 2.2 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cookies, animal crackers (includes arrowroot, tea biscuits) have similar amounts of Vitamin B5 per 5 oz.
• Both Baked Whole White Potatoes as well as Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Baked White Potatoes vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• Baked Whole White Potatoes have 1.5 times more Magnesium, 5.4 times more Potassium and 19.3 times more Water than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While Cookies, animal crackers (includes arrowroot, tea biscuits) contain 4.3 times more Calcium, 4.3 times more Iron, 2.2 times more Manganese, 1.5 times more Phosphorus, 14 times more Selenium, 47.9 times more Sodium and 1.8 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cookies, animal crackers (includes arrowroot, tea biscuits) have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Baked Whole White Potatoes have 1.9 times more Fiber than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While Cookies, animal crackers (includes arrowroot, tea biscuits) contain 4.8 times more Energy, 92 times more Fat, 86.6 times more Saturated Fat, 6.4 times more Omega 3, 36.2 times more Omega 6, 3.5 times more Carbohydrate, 15.2 times more Sugars and 3.3 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.