Comparing Nutrients in 100 grams Cookies, gluten-free, chocolate wafer VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	18.7% 541kcal	3% 87kcal	2900kcal per day for Men 19-50 years
Fat	31.4% 30.4g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	48% 15.3g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	7.75% 0.12g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.13g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 63g	15.5% 20g	130g per day for Men 19-50 years
Sugars	56.5% 41g	1.26% 0.91g	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% 0g	0.4% 0.29g	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	% 0g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 37g	% 0.19g	g per day for Men 19-50 years
Fiber	4.2% 1.6g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	7.25% 4.06g	3.34% 1.87g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	9% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	23% 0.3mg	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	NA	2.5% 10μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	14.4% 13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.83% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	11% 109mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	28.8% 0.26mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.24% 49.4μg	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	46% 3.67mg	3.88% 0.31mg	8mg per day for Men 19-50 years
Magnesium	9.76% 41mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	6% 0.14mg	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	20.6% 144mg	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	11% 379mg	3400mg per day for Men 19-50 years
Selenium	NA	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	8.13% 122mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	0.037% 1.37g	2.1% 77g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate wafer VS Boiled Potato Flesh, Cooked In Skin per 100 g

Compare the macro and micronutrient content in 100 g of Cookies, gluten-free, chocolate wafer versus 100 g of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cookies, gluten-free, chocolate wafer vs Boiled Potato Flesh, Cooked In Skin:

• Both Cookies, gluten-free, chocolate wafer and Boiled Potato Flesh, Cooked In Skin without Salt have similar amounts of vitamins per 100 g
• Both Cookies, gluten-free, chocolate wafer and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin B5 per 100 grams.

Comparing minerals per 100 grams for Cookies, gluten-free, chocolate wafer vs Boiled Potato Flesh, Cooked In Skin:

• 100 grams of Cookies, gluten-free, chocolate wafer have 21.8 times more Calcium, 1.4 times more Copper, 11.8 times more Iron, 1.9 times more Magnesium, 3 times more Manganese, 3.3 times more Phosphorus, 30.5 times more Sodium and 2.6 times more Zinc than Boiled Potato Flesh, Cooked In Skin.
• While 100 g of Boiled Potato Flesh, Cooked In Skin without Salt contain 56.2 times more Water than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Boiled Potato Flesh, Cooked In Skin contain similar levels of Potassium per 100 grams.
• 100 grams of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cookies, gluten-free, chocolate wafer have 6.2 times more Energy, 304.2 times more Fat, 588.4 times more Saturated Fat, 12.4 times more Omega 3, 66.7 times more Omega 6, 3.1 times more Carbohydrate, 45 times more Sugars and 2.2 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• Both Cookies, gluten-free, chocolate wafer and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Fiber per 100 grams.
• 100 grams of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6