Comparing Nutrients in 7 ounces Cookies, gluten-free, chocolate wafer VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	37% 1074kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	62.2% 60.4g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	95% 30.4g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	25% 4.23g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	40% 52g	130g per day for Men 19-50 years
Sugars	112% 81.3g	1.9% 1.37g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 73.6g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	14.4% 8.06g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	NA	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	NA	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	21.6% 216mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	NA	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	91% 7.3mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	NA	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	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	41% 286mg	NA	700mg per day for Men 19-50 years
Potassium	20% 675mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	16% 242mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	NA	11mg per day for Men 19-50 years
Water	0.073% 2.7g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate wafer VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, gluten-free, chocolate wafer versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, gluten-free, chocolate wafer vs Frozen Roasted Potatoes with Salt:

• Both Cookies, gluten-free, chocolate wafer and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for Cookies, gluten-free, chocolate wafer vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Cookies, gluten-free, chocolate wafer have 7.3 times more Calcium and 7.3 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.3 times more Potassium and 2.4 times more Sodium than Cookies, gluten-free, chocolate wafer.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, gluten-free, chocolate wafer have 4.3 times more Energy, 16.8 times more Fat, 91.6 times more Saturated Fat, 2.4 times more Carbohydrate, 59.4 times more Sugars and 1.8 times more Protein than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.6 times more Fiber than Cookies, gluten-free, chocolate wafer.