Comparing Nutrients in 100 grams Baked Potato Flesh VS Cookies, gluten-free, chocolate wafer

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Baked Potato Flesh	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	3.2% 93kcal	18.7% 541kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	31.4% 30.4g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	48% 15.3g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	7.75% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	12.6% 2.13g	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	48.3% 63g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	56.5% 41g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 37g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	3.5% 1.96g	7.25% 4.06g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.75% 0.11mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	0.5% 5mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	28.8% 0.26mg	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	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	18% 0.41mg	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	20.6% 144mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	8.13% 122mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	0.037% 1.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Cookies, gluten-free, chocolate wafer per 100 g

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

Lets compare vitamin content per 100 grams of Baked Potato Flesh vs Cookies, gluten-free, chocolate wafer:

• 100 grams of Baked Potato Flesh have 1.3 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

Comparing minerals per 100 grams for Baked Potato Flesh vs Cookies, gluten-free, chocolate wafer:

• 100 grams of Baked Potato Flesh have 55.1 times more Water than Cookies, gluten-free, chocolate wafer.
• While 100 g of Cookies, gluten-free, chocolate wafer contain 21.8 times more Calcium, 10.5 times more Iron, 1.6 times more Magnesium, 2.6 times more Manganese, 2.9 times more Phosphorus, 24.4 times more Sodium and 2.7 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cookies, gluten-free, chocolate wafer contain similar levels of Copper and Potassium per 100 grams.
• 100 grams of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Cookies, gluten-free, chocolate wafer contain 5.8 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, 2.9 times more Carbohydrate, 24.1 times more Sugars and 2.1 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cookies, gluten-free, chocolate wafer offer comparable quantities of Fiber per 100 grams.
• 100 grams of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6