Comparing Nutrients in 7 ounces Cookies, oatmeal, with raisins VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, with raisins	5%	32%	63%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cookies, oatmeal, with raisins	Baked White Potatoes	Recommended Dietary Allowance
Energy	30% 875kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	32.2% 31.3g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	33.7% 10.8g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	92% 1.48g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	62.2% 10.6g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	32% 42g	130g per day for Men 19-50 years
Sugars	91% 65.8g	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	23% 16.6g	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	% 11.7g	% 1.25g	g per day for Men 19-50 years
Sucrose	% 36g	% 0.79g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	11% 4.17g	38g per day for Men 19-50 years
Protein	20.8% 11.6g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.5% 0.56mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 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	17.4% 69.5μg	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	27.8% 25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, with raisins	Baked White Potatoes	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	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	57% 4.56mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	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	32.3% 226mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	42.6% 639mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.43% 16g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, oatmeal, with raisins vs Baked White Potatoes:

• Cookies, oatmeal, with raisins have 5.9 times more Vitamin B1, 5 times more Vitamin B2 and 1.4 times more Vitamin B3 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.1 times more Vitamin B6 than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Baked Whole White Potatoes have similar amounts of Vitamin B5 and Vitamin B9 per 7 oz.

Comparing minerals per 7 ounces for Cookies, oatmeal, with raisins vs Baked White Potatoes:

• Cookies, oatmeal, with raisins have 2.8 times more Calcium, 3.6 times more Iron, 1.3 times more Magnesium, 4.2 times more Manganese, 1.5 times more Phosphorus, 11.8 times more Selenium, 46 times more Sodium and 1.9 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.4 times more Potassium and 9.5 times more Water than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Baked Whole White Potatoes have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, oatmeal, with raisins have 4.8 times more Energy, 105.1 times more Fat, 136 times more Saturated Fat, 49.7 times more Omega 3, 108.8 times more Omega 6, 3.3 times more Carbohydrate, 21.7 times more Sugars, 23.2 times more Fructose, 1.6 times more Fiber and 2.8 times more Protein than Baked Whole White Potatoes.
• Both Cookies, oatmeal, with raisins as well as Baked Whole White Potatoes have insufficient amounts of Glucose and Sucrose in 7 oz.