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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cookies, oatmeal, with raisins	5%	32%	63%

Macro Nutrients

	Baked Red Potatoes	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Energy	5.95% 173kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	32.2% 31.3g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	33.7% 10.8g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	92% 1.48g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	62.2% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	105% 137g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	91% 65.8g	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	23% 16.6g	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	% 11.7g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 36g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	20.8% 11.6g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	46.5% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	10.4% 0.13mg	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	17.4% 69.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	NA	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, oatmeal, with raisins	Recommended Dietary Allowance
Calcium	1.8% 18mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	30.6% 0.28mg	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	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	69% 1.6mg	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	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	NA	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	42.6% 639mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cookies, oatmeal, with raisins per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Cookies, oatmeal, with raisins to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Baked Red Potatoes have 3.1 times more Vitamin B6 than Cookies, oatmeal, with raisins.
• While 7 oz of Cookies, oatmeal, with raisins contain 3.9 times more Vitamin B1, 4.3 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.3 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cookies, oatmeal, with raisins provide similar amounts of Vitamin B5 per seven ounces.

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

• 7 ounces of Baked Red Potatoes have 1.3 times more Copper, 2.4 times more Potassium and 9.6 times more Water than Cookies, oatmeal, with raisins.
• While 7 oz of Cookies, oatmeal, with raisins contain 3.1 times more Calcium, 3.3 times more Iron, 4.6 times more Manganese, 1.6 times more Phosphorus, 26.8 times more Sodium and 1.6 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cookies, oatmeal, with raisins contain similar levels of 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, oatmeal, with raisins contain 5.1 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, 3.5 times more Carbohydrate, 23.2 times more Sugars, 19 times more Fructose, 1.8 times more Fiber and 2.5 times more Protein than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6