Comparing Nutrients in 14 ounces Baked White PotatoesVS Cookies, gluten-free, chocolate wafer

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Cookies, gluten-free, chocolate wafer

51%

46%

14 oz ▼

Macro Nutrients

Baked White Potatoesvs Cookies, gluten-free, chocolate wafer

12.6%365kcal

Energy

74%2147kcal

365 kcalvs2147 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.61%0.6g

Fat

124%121g

0.6 gvs121 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.5%0.16g

Saturated Fat

190%60.7g

0.16 gvs60.7 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.72%0.06g

Omega 3

30.8%0.49g

0.06 gvs0.49 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.14%0.19g

Omega 6

50%8.47g

0.19 gvs8.47 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0 mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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64.4%83.7g

Carbohydrate

192%249g

83.7 gvs249 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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8.38%6.07g

Sugars

224%163g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.07 gvs163 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.97%1.43g

Fructose

0%0g

≤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]

1.43 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.5g

Glucose

%0g

2.5 gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.6g

Sucrose

%147g

1.6 gvs147 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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22%8.33g

Fiber

16.7%6.35g

8.33 gvs6.35 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15%8.33g

Protein

28.8%16g

8.33 gvs16 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Baked White Potatoesvs Cookies, gluten-free, chocolate wafer

0.44%3.97μg

Vitamin A

RAE, retinol activity equivalents

3.97 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16%0.19mg

Vitamin B1

Thiamine

0.19 mgvsNA mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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13%0.17mg

Vitamin B2

Riboflavin

0.17 mgvsNA mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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38%6.06mg

Vitamin B3

Niacin, nicotinic acid, niacinamide

6.06 mgvsNA mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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30.4%1.52mg

Vitamin B5

34%1.7mg

Pantothenic acid

1.52 mgvs1.7 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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64.4%0.84mg

Vitamin B6

Pyridoxine

0.84 mgvsNA mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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37.7%151μg

Vitamin B9

Folates and Folic Acid

151 μgvsNA μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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55.6%50mg

Vitamin C

Ascorbic acid

50 mgvsNA mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.06%0.16mg

Vitamin E

Tocopherols and Tocotrienols

0.16 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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8.93%10.7μg

Vitamin K

Phytomenadione or phylloquinone

10.7 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Baked White Potatoesvs Cookies, gluten-free, chocolate wafer

3.97%39.7mg

Calcium

43.3%433mg

39.7 mgvs433 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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56%0.5mg

Copper

114%1.03mg

0.5 mgvs1.03 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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31.8%2.54mg

Iron

182%14.6mg

2.54 mgvs14.6 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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25.5%107mg

Magnesium

38.7%163mg

107 mgvs163 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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32.6%0.75mg

Manganese

71%1.63mg

0.75 mgvs1.63 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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42.5%298mg

Phosphorus

81.6%572mg

298 mgvs572 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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63.5%2159mg

Potassium

39.7%1349mg

2159 mgvs1349 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.6%2μg

Selenium

2 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.85%27.8mg

Sodium

32.3%484mg

27.8 mgvs484 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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12.6%1.4mg

Zinc

28%3.1mg

1.4 mgvs3.1 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.1%299g

Water

0.15%5.44g

299 gvs5.44 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Cookies, gluten-free, chocolate wafer:

Both Baked Whole White Potatoes and Cookies, gluten-free, chocolate wafer have similar amounts of Vitamin B5 per 14 oz.

Comparing minerals per 14 ounces for Baked White Potatoes vs Cookies, gluten-free, chocolate wafer:

Baked Whole White Potatoes have 1.6 times more Potassium and 55.1 times more Water than Cookies, gluten-free, chocolate wafer.
While Cookies, gluten-free, chocolate wafer contain 10.9 times more Calcium, 2 times more Copper, 5.7 times more Iron, 1.5 times more Magnesium, 2.2 times more Manganese, 1.9 times more Phosphorus, 17.4 times more Sodium and 2.2 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 14 ounces:

Baked Whole White Potatoes have 1.3 times more Fiber than Cookies, gluten-free, chocolate wafer.
While Cookies, gluten-free, chocolate wafer contain 5.9 times more Energy, 202.8 times more Fat, 382.5 times more Saturated Fat, 8.3 times more Omega 3, 43.6 times more Omega 6, 3 times more Carbohydrate, 26.8 times more Sugars and 1.9 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes as well as Cookies, gluten-free, chocolate wafer have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Baked White PotatoesVS Baked Red PotatoesCookies, gluten-free, chocolate waferVS Baked Red PotatoesBaked White PotatoesVS Cookies, gluten-free, lemon waferCookies, gluten-free, chocolate waferVS Cookies, gluten-free, lemon wafer

Compare Foods

Comparing Nutrients in 14 ounces Baked White PotatoesVS Cookies, gluten-free, chocolate wafer

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: