Comparing Nutrients in 7 ounces Cookies, graham crackers, chocolate-coated VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Baked White Potatoes	Recommended Dietary Allowance
Energy	34.2% 992kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	52.8% 51g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	107% 34g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	6.57% 0.11g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	52.6% 8.94g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	32% 42g	130g per day for Men 19-50 years
Sugars	102% 74g	4.2% 3.04g	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	NA	0.99% 0.71g	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	NA	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	11% 4.17g	38g per day for Men 19-50 years
Protein	14% 7.94g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.7% 0.54mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	32.2% 0.42mg	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	25% 99μg	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	27.8% 25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.33% 2IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.96mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Baked White Potatoes	Recommended Dietary Allowance
Calcium	9.13% 91mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	42.8% 0.38mg	28% 0.25mg	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	49.6% 3.97mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	16.3% 0.38mg	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	24.7% 173mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	35% 526mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, graham crackers, chocolate-coated vs Baked White Potatoes:

• Cookies, graham crackers, chocolate-coated have 5.6 times more Vitamin B1, 3.5 times more Vitamin B2, 1.3 times more Vitamin B9, more Vitamin B12, 24.8 times more Vitamin E and 2.4 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.3 times more Vitamin B6 and 126 times more Vitamin C than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Baked Whole White Potatoes have similar amounts of Vitamin B3 and Vitamin B5 per 7 oz.
• Both Cookies, graham crackers, chocolate-coated as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, graham crackers, chocolate-coated vs Baked White Potatoes:

• Cookies, graham crackers, chocolate-coated have 4.6 times more Calcium, 1.5 times more Copper, 3.1 times more Iron, 2.5 times more Manganese, 22.2 times more Selenium and 37.9 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Magnesium, 2 times more Potassium, 1.8 times more Zinc and 37.7 times more Water than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Baked Whole White Potatoes have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, graham crackers, chocolate-coated have 5.4 times more Energy, 172 times more Fat, 430 times more Saturated Fat, 3.5 times more Omega 3, 92 times more Omega 6, 3.2 times more Carbohydrate, 24.4 times more Sugars and 1.9 times more Protein than Baked Whole White Potatoes.
• Both Cookies, graham crackers, chocolate-coated and Baked Whole White Potatoes have similar amounts of Fiber per 7 oz.
• Both Cookies, graham crackers, chocolate-coated as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.