Comparing Nutrients in 7 ounces Baked Red Potatoes VS Cookies, gluten-free, chocolate sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%

Macro Nutrients

	Baked Red Potatoes	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Energy	5.95% 173kcal	32.4% 941kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	36.6% 35.5g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	20.4% 3.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	116% 151g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	134% 97g	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	0% 0g	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	% 2g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 94g	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	7.76% 4.35g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cookies, gluten-free, chocolate sandwich, with creme filling	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	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	4.84% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	0% 0mg	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	0% 0μg	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	27.8% 25mg	0% 0mg	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	1.06% 0.16mg	30.6% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	42.3% 51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Calcium	1.8% 18mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	57.5% 0.52mg	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	69.7% 5.58mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	44.4% 1.02mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	9.16% 312mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	36.4% 546mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.15% 5.64g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• Baked Whole Red Potatoes have 1.4 times more Vitamin B1, 4.1 times more Vitamin B3, 2.3 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While Cookies, gluten-free, chocolate sandwich, with creme filling contain 1.5 times more Vitamin B2, 28.9 times more Vitamin E and 9.1 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• Baked Whole Red Potatoes have 3.5 times more Potassium and 27 times more Water than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While Cookies, gluten-free, chocolate sandwich, with creme filling contain 2.1 times more Calcium, 1.5 times more Copper, 4 times more Iron, 1.4 times more Magnesium, 3 times more Manganese, 22.9 times more Sodium and 1.7 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cookies, gluten-free, chocolate sandwich, with creme filling have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, gluten-free, chocolate sandwich, with creme filling contain 5.4 times more Energy, 119.3 times more Fat, 197.6 times more Saturated Fat, 3.7 times more Omega 3, 35.6 times more Omega 6, 3.9 times more Carbohydrate, 34.3 times more Sugars and 1.4 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cookies, gluten-free, chocolate sandwich, with creme filling have similar amounts of Protein per 7 oz.
• Both Baked Whole Red Potatoes as well as Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.