Comparing Nutrients in 7 ounces Cookies, vanilla sandwich with creme filling VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cookies, vanilla sandwich with creme filling	4%	37%	59%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cookies, vanilla sandwich with creme filling	Baked White Potatoes	Recommended Dietary Allowance
Energy	33% 958kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.7g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.9g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	64.5% 1.03g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	82% 14g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	32% 42g	130g per day for Men 19-50 years
Sugars	108% 78g	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	7.83% 2.98g	11% 4.17g	38g per day for Men 19-50 years
Protein	16% 8.93g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Cookies, vanilla sandwich with creme filling	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.75% 0.036mg	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	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	27.8% 25mg	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	21% 3.18mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, vanilla sandwich with creme filling	Baked White Potatoes	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	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	55% 4.4mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	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	21.3% 149mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	5.3% 181mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.12% 4.37g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, vanilla sandwich with creme filling vs Baked White Potatoes:

• Cookies, vanilla sandwich with creme filling have 5.4 times more Vitamin B1, 5.7 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B9, 40 times more Vitamin E and 1.9 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 11.7 times more Vitamin B6 and more Vitamin C than Cookies, vanilla sandwich with creme filling.
• Both Cookies, vanilla sandwich with creme filling and Baked Whole White Potatoes have similar amounts of Vitamin B5 per 7 oz.
• Both Cookies, vanilla sandwich with creme filling as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, vanilla sandwich with creme filling vs Baked White Potatoes:

• Cookies, vanilla sandwich with creme filling have 2.7 times more Calcium, 3.5 times more Iron, 1.5 times more Manganese, 6 times more Selenium and 55.4 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Magnesium, 6 times more Potassium and 34.3 times more Water than Cookies, vanilla sandwich with creme filling.
• Both Cookies, vanilla sandwich with creme filling and Baked Whole White Potatoes have similar amounts of Copper, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, vanilla sandwich with creme filling have 5.3 times more Energy, 133.3 times more Fat, 74.5 times more Saturated Fat, 34.7 times more Omega 3, 143.1 times more Omega 6, 3.4 times more Carbohydrate, 25.7 times more Sugars and 2.1 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Fiber than Cookies, vanilla sandwich with creme filling.
• Both Cookies, vanilla sandwich with creme filling as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.