Comparing Nutrients in 100 grams Cookies, oatmeal, with raisins VS Baked Red Potatoes

Macros Ratio

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

Macro Nutrients

	Cookies, oatmeal, with raisins	Baked Red Potatoes	Recommended Dietary Allowance
Energy	15.2% 441kcal	3% 87kcal	2900kcal per day for Men 19-50 years
Fat	16.2% 15.8g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	17% 5.44g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	31.4% 5.33g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	15% 19.6g	130g per day for Men 19-50 years
Sugars	45.7% 33g	1.97% 1.43g	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	11.5% 8.34g	0.61% 0.44g	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	% 5.9g	% 0.55g	g per day for Men 19-50 years
Sucrose	% 18g	% 0.45g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	10.5% 5.86g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.4% 0.28mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	6.82% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.23% 0.068mg	16.3% 0.21mg	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	8.75% 35μg	6.75% 27μg	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% 12.6mg	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	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, with raisins	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	2.8% 28mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	19.3% 0.17mg	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	28.8% 2.3mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	7.52% 0.17mg	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	16.3% 114mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	16% 545mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	NA	55μg per day for Men 19-50 years
Sodium	21.5% 322mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	5.9% 0.65mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.22% 8g	2.07% 76.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cookies, oatmeal, with raisins vs Baked Red Potatoes:

• Cookies, oatmeal, with raisins have 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.
• While Baked Whole Red Potatoes contain 3.1 times more Vitamin B6 than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Baked Whole Red Potatoes have similar amounts of Vitamin B5 per 100 g.

Comparing minerals per 100 grams for Cookies, oatmeal, with raisins vs Baked Red Potatoes:

• Cookies, oatmeal, with raisins have 3.1 times more Calcium, 3.3 times more Iron, 1.2 times more Magnesium, 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.
• While Baked Whole Red Potatoes contain 1.3 times more Copper, 2.4 times more Potassium and 9.6 times more Water than Cookies, oatmeal, with raisins.

Comparison of macro-nutrients per 100 grams:

• Cookies, oatmeal, with raisins have 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.
• Both Cookies, oatmeal, with raisins as well as Baked Whole Red Potatoes have insufficient amounts of Glucose and Sucrose in 100 g.