Comparing Nutrients in 7 ounces Baked White Potatoes VS Cookies, sugar wafers with creme filling, regular

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cookies, sugar wafers with creme filling, regular	3%	41%	56%

Macro Nutrients

	Baked White Potatoes	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Energy	6.3% 183kcal	34.4% 996kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	47.5% 46g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	73.8% 23.6g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	30% 5.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	108% 140g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	118% 85.2g	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	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	% 1.25g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 80.6g	g per day for Men 19-50 years
Fiber	11% 4.17g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cookies, sugar wafers with creme filling, regular	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	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	15.7% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	6.56% 0.085mg	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	38.2% 153μg	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	0.53% 0.079mg	33% 4.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Calcium	2% 20mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	14.6% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	36.3% 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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	6.83% 232mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	13.4% 7.34μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	7.76% 0.85mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.089% 3.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Cookies, sugar wafers with creme filling, regular:

• Baked Whole White Potatoes have 1.3 times more Vitamin B1, 4.9 times more Vitamin B6, more Vitamin C and 1.3 times more Vitamin K than Cookies, sugar wafers with creme filling, regular.
• While Cookies, sugar wafers with creme filling, regular contain 2.8 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B9 and 62.5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cookies, sugar wafers with creme filling, regular have similar amounts of Vitamin B5 per 7 oz.
• Both Baked Whole White Potatoes as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Cookies, sugar wafers with creme filling, regular:

• Baked Whole White Potatoes have 1.9 times more Copper, 1.7 times more Magnesium, 4.6 times more Potassium and 45.4 times more Water than Cookies, sugar wafers with creme filling, regular.
• While Cookies, sugar wafers with creme filling, regular contain 2.7 times more Calcium, 5.8 times more Iron, 2.2 times more Manganese, 7.4 times more Selenium and 14.7 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cookies, sugar wafers with creme filling, regular have similar amounts of Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 1.3 times more Fiber than Cookies, sugar wafers with creme filling, regular.
• While Cookies, sugar wafers with creme filling, regular contain 5.5 times more Energy, 154.9 times more Fat, 297.5 times more Saturated Fat, 6.1 times more Omega 3, 52.1 times more Omega 6, 3.4 times more Carbohydrate, 28.1 times more Sugars and 1.8 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.