Comparing Nutrients in 7 ounces Baked White Potatoes VS Cookies, chocolate chip, commercially prepared, soft-type

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%

Macro Nutrients

	Baked White Potatoes	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	6.3% 183kcal	30.4% 881kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	40.4% 39.2g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	60.5% 19.4g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	100% 130g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	102% 73.6g	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	0.99% 0.71g	17.3% 12.6g	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	% 1.25g	% 16.6g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 44g	g per day for Men 19-50 years
Fiber	11% 4.17g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	43.2% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	7.63% 0.099mg	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	19% 75.4μg	13.4% 53.6μg	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	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	0.53% 0.079mg	20.5% 3.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	2% 20mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	50% 0.45mg	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	16% 1.27mg	101% 8.08mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	36.5% 0.84mg	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	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	36.5% 548mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.53% 19.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Cookies, chocolate chip, commercially prepared, soft-type:

• Baked Whole White Potatoes have 4.2 times more Vitamin B6 and 1.4 times more Vitamin B9 than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 2.9 times more Vitamin B1, 6.6 times more Vitamin B2, 1.3 times more Vitamin B3 and 38.8 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cookies, chocolate chip, commercially prepared, soft-type have similar amounts of Vitamin B5 and Vitamin K per 7 oz.
• Both Baked Whole White Potatoes as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Cookies, chocolate chip, commercially prepared, soft-type:

• Baked Whole White Potatoes have 1.2 times more Phosphorus, 4.2 times more Potassium and 7.6 times more Water than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 1.7 times more Calcium, 1.8 times more Copper, 6.4 times more Iron, 2.2 times more Manganese, 6.2 times more Selenium, 39.4 times more Sodium and 1.5 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cookies, chocolate chip, commercially prepared, soft-type have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, chocolate chip, commercially prepared, soft-type contain 4.8 times more Energy, 131.8 times more Fat, 243.8 times more Saturated Fat, 3.8 times more Omega 3, 35.1 times more Omega 6, 3.1 times more Carbohydrate, 24.2 times more Sugars, 17.6 times more Fructose and 1.7 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cookies, chocolate chip, commercially prepared, soft-type have similar amounts of Fiber per 7 oz.
• Both Baked Whole White Potatoes as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Glucose and Sucrose in 7 oz.