Comparing Nutrients in 7 ounces Baked Red Potatoes VS Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	4%	41%	55%

Macro Nutrients

	Baked Red Potatoes	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Recommended Dietary Allowance
Energy	5.95% 173kcal	33% 955kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	46.2% 45g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	46.4% 15g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	26.2% 4.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	102% 133g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.89g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	13% 4.96g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	9.76% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	5.87% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	8.55% 0.11mg	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	13.4% 53.6μg	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Recommended Dietary Allowance
Calcium	1.8% 18mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	46.7% 0.42mg	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	17.4% 1.4mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	38.7% 0.89mg	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	20.4% 143mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	7.88% 268mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	41.7% 625mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.22% 8.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched:

• 7 ounces of Baked Red Potatoes have 1.2 times more Vitamin B1, 3.4 times more Vitamin B3, 1.5 times more Vitamin B5, 3.8 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• Both Baked Red Potatoes and Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched:

• 7 ounces of Baked Red Potatoes have 4 times more Potassium and 18.7 times more Water than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• While 7 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contain 2.8 times more Calcium, 1.4 times more Iron, 2.6 times more Manganese, 1.5 times more Phosphorus, 26.3 times more Sodium and 1.6 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contain similar levels of Copper and Magnesium per seven ounces.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contain 5.5 times more Energy, 150.7 times more Fat, 186.9 times more Saturated Fat, 8.1 times more Omega 3, 45.8 times more Omega 6, 3.4 times more Carbohydrate, 1.4 times more Fiber and 2.3 times more Protein than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6