Comparing Nutrients in 5 ounces Baked White Potatoes VS Cookies, peanut butter, commercially prepared, soft-type

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cookies, peanut butter, commercially prepared, soft-type	4%	47%	49%

Macro Nutrients

	Baked White Potatoes	Cookies, peanut butter, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	4.5% 130kcal	22.3% 648kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	35.7% 34.6g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	27.2% 8.7g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	35.4% 6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	63% 81.8g	130g per day for Men 19-50 years
Sugars	3% 2.17g	NA	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	6.34% 2.4g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cookies, peanut butter, commercially prepared, soft-type	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	29.3% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	19% 3.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	2.94% 0.038mg	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	23.7% 95μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cookies, peanut butter, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	12.6% 0.11mg	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	15.8% 1.26mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	26.5% 0.61mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	11.3% 6.24μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Cookies, peanut butter, commercially prepared, soft-type per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked White Potatoes versus 5 oz of Cookies, peanut butter, commercially prepared, soft-type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Cookies, peanut butter, commercially prepared, soft-type:

• 5 ounces of Baked White Potatoes have 7.8 times more Vitamin B6 and more Vitamin C than Cookies, peanut butter, commercially prepared, soft-type.
• While 5 oz of Cookies, peanut butter, commercially prepared, soft-type contain 5.2 times more Vitamin B1, 3.8 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.8 times more Vitamin B9 than Baked Whole White Potatoes.
• Both Baked White Potatoes and Cookies, peanut butter, commercially prepared, soft-type provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Cookies, peanut butter, commercially prepared, soft-type have insufficient amounts of Vitamin C
• Both Baked Whole White Potatoes as well as Cookies, peanut butter, commercially prepared, soft-type have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Baked White Potatoes vs Cookies, peanut butter, commercially prepared, soft-type:

• 5 ounces of Baked White Potatoes have 1.6 times more Copper, 5.1 times more Potassium and 6.6 times more Water than Cookies, peanut butter, commercially prepared, soft-type.
• While 5 oz of Cookies, peanut butter, commercially prepared, soft-type contain 1.4 times more Iron, 2.3 times more Manganese, 8.8 times more Selenium, 48 times more Sodium and 1.6 times more Zinc than Baked Whole White Potatoes.
• Both Baked White Potatoes and Cookies, peanut butter, commercially prepared, soft-type contain similar levels of Magnesium and Phosphorus per five ounces.
• 5 ounces of Baked White Potatoes lack sufficient amounts of Selenium
• Both Baked Whole White Potatoes as well as Cookies, peanut butter, commercially prepared, soft-type lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked White Potatoes have 1.2 times more Fiber than Cookies, peanut butter, commercially prepared, soft-type.
• While 5 oz of Cookies, peanut butter, commercially prepared, soft-type contain 5 times more Energy, 162.7 times more Fat, 153.7 times more Saturated Fat, 7.5 times more Omega 3, 86.6 times more Omega 6, 2.7 times more Carbohydrate and 2.5 times more Protein than Baked Whole White Potatoes.
• 5 ounces of Baked White Potatoes provide inadequate amounts of Omega 3 and Omega 6