Comparing Nutrients in 100 grams Baked Potato Flesh VS Cookies, chocolate chip, commercially prepared, soft-type

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%

Macro Nutrients

	Baked Potato Flesh	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	3.2% 93kcal	15.3% 444kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	20.4% 19.8g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	30.5% 9.75g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	3.56% 0.057g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	51% 37g	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	NA	8.73% 6.33g	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	NA	% 8.34g	g per day for Men 19-50 years
Sucrose	NA	% 22g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	3.5% 1.96g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.75% 0.11mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	21.8% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	3.85% 0.05mg	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	2.25% 9μg	6.75% 27μg	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	14.2% 13mg	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	0.27% 0.04mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	0.5% 5mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	25.2% 0.23mg	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	4.38% 0.35mg	51% 4.07mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	18.4% 0.42mg	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	7.14% 50mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	3.82% 130mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	5.64% 3.1μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	18.4% 276mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	0.27% 9.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Cookies, chocolate chip, commercially prepared, soft-type per 100 g

Compare the macro and micronutrient content in 100 g of Baked Potato Flesh versus 100 g of Cookies, chocolate chip, commercially prepared, soft-type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked Potato Flesh vs Cookies, chocolate chip, commercially prepared, soft-type:

• 100 grams of Baked Potato Flesh have 1.5 times more Vitamin B5 and 6 times more Vitamin B6 than Cookies, chocolate chip, commercially prepared, soft-type.
• While 100 g of Cookies, chocolate chip, commercially prepared, soft-type contain 1.3 times more Vitamin B1, 13.5 times more Vitamin B2, 1.5 times more Vitamin B3, 3 times more Vitamin B9, 38.8 times more Vitamin E and 8 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 100 grams of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Baked Potatoes Flesh no Salt as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Baked Potato Flesh vs Cookies, chocolate chip, commercially prepared, soft-type:

• 100 grams of Baked Potato Flesh have 3 times more Potassium and 7.6 times more Water than Cookies, chocolate chip, commercially prepared, soft-type.
• While 100 g of Cookies, chocolate chip, commercially prepared, soft-type contain 11.6 times more Iron, 2.6 times more Manganese, 10.3 times more Selenium, 55.2 times more Sodium and 1.9 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cookies, chocolate chip, commercially prepared, soft-type contain similar levels of Copper, Magnesium and Phosphorus per 100 grams.
• 100 grams of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Baked Potatoes Flesh no Salt as well as Cookies, chocolate chip, commercially prepared, soft-type lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Cookies, chocolate chip, commercially prepared, soft-type contain 4.8 times more Energy, 197.7 times more Fat, 375 times more Saturated Fat, 5.7 times more Omega 3, 53.8 times more Omega 6, 3.1 times more Carbohydrate, 21.8 times more Sugars and 1.9 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cookies, chocolate chip, commercially prepared, soft-type offer comparable quantities of Fiber per 100 grams.
• 100 grams of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6