Comparing Nutrients in 7 ounces Baked Red Potatoes VS Cookies, oatmeal, commercially prepared, special dietary

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cookies, oatmeal, commercially prepared, special dietary	4%	35%	61%

Macro Nutrients

	Baked Red Potatoes	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Energy	5.95% 173kcal	30.7% 891kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	37% 35.7g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	16.7% 5.34g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	73.6% 12.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	107% 139g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	86.6% 63g	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	15% 5.75g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	40% 6.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	3.97% 0.052mg	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	23% 91μg	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	0.66% 0.6mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Calcium	1.8% 18mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	33.3% 0.3mg	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	101% 8.08mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	55.2% 1.27mg	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	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	10.2% 347mg	3400mg per day for Men 19-50 years
Selenium	NA	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	36% 542mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.35% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Cookies, oatmeal, commercially prepared, special dietary:

• Baked Whole Red Potatoes have 8.2 times more Vitamin B6 and 42 times more Vitamin C than Cookies, oatmeal, commercially prepared, special dietary.
• While Cookies, oatmeal, commercially prepared, special dietary contain 6.4 times more Vitamin B1, 4.2 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B9, 19 times more Vitamin E and 2.5 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cookies, oatmeal, commercially prepared, special dietary have similar amounts of Vitamin B5 per 7 oz.
• Both Baked Whole Red Potatoes as well as Cookies, oatmeal, commercially prepared, special dietary 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, oatmeal, commercially prepared, special dietary:

• Baked Whole Red Potatoes have 1.6 times more Magnesium, 3.1 times more Potassium and 11.8 times more Water than Cookies, oatmeal, commercially prepared, special dietary.
• While Cookies, oatmeal, commercially prepared, special dietary contain 6 times more Calcium, 5.8 times more Iron, 3.7 times more Manganese, 1.7 times more Phosphorus and 22.8 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cookies, oatmeal, commercially prepared, special dietary have similar amounts of Copper and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, oatmeal, commercially prepared, special dietary contain 5.2 times more Energy, 120 times more Fat, 67.3 times more Saturated Fat, 30.9 times more Omega 3, 128.6 times more Omega 6, 3.6 times more Carbohydrate, 22.1 times more Sugars, 1.6 times more Fiber and 2.1 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.