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Comparing Nutrients in 1 kilogram Cookies, coconut macaroonVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Cookies, coconut macaroon
3%
44%
53%
Baked White Potatoes
9%
1%
90%
1 kg ▼

Macro Nutrients

159%4600kcal
Energy
31.7%920kcal
4600 kcalvs920 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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232%226g
Fat
1.55%1.5g
226 gvs1.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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628%201g
Saturated Fat
1.25%0.4g
201 gvs0.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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30%0.48g
Omega 3
9.38%0.15g
0.48 gvs0.15 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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45%7.62g
Omega 6
2.9%0.49g
7.62 gvs0.49 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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471%612g
Carbohydrate
162%211g
612 gvs211 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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623%452g
Sugars
21%15.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
452 gvs15.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
4.97%3.6g
≤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]
NA gvs3.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%6.3g
NA gvs6.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%4g
NA gvs4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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134%51g
Fiber
55.3%21g
51 gvs21 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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54%30g
Protein
37.5%21g
30 gvs21 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
1.1%10μg
RAE, retinol activity equivalents
0 μgvs10 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16.7%0.2mg
Vitamin B1
40%0.48mg
Thiamine
0.2 mgvs0.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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46%0.6mg
Vitamin B2
33%0.43mg
Riboflavin
0.6 mgvs0.43 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13.8%2.2mg
Vitamin B3
96%15.3mg
Niacin, nicotinic acid, niacinamide
2.2 mgvs15.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
76.6%3.83mg
Pantothenic acid
NA mgvs3.83 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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74%0.96mg
Vitamin B6
162%2.1mg
Pyridoxine
0.96 mgvs2.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.5%30μg
Vitamin B9
95%380μg
Folates and Folic Acid
30 μgvs380 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
140%126mg
Ascorbic acid
0 mgvs126 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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12.7%1.9mg
Vitamin E
2.67%0.4mg
Tocopherols and Tocotrienols
1.9 mgvs0.4 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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9.17%11μg
Vitamin K
22.5%27μg
Phytomenadione or phylloquinone
11 μgvs27 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

5%50mg
Calcium
10%100mg
50 mgvs100 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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299%2.7mg
Copper
141%1.27mg
2.7 mgvs1.27 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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103%8.2mg
Iron
80%6.4mg
8.2 mgvs6.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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69%290mg
Magnesium
64.3%270mg
290 mgvs270 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
82%1.9mg
NA mgvs1.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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97%680mg
Phosphorus
107%750mg
680 mgvs750 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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36%1230mg
Potassium
160%5440mg
1230 mgvs5440 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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124%68μg
Selenium
9.1%5μg
68 μgvs5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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161%2410mg
Sodium
4.67%70mg
2410 mgvs70 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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66.4%7.3mg
Zinc
32%3.5mg
7.3 mgvs3.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.1%115g
Water
20.4%754g
115 gvs754 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Cookies, coconut macaroon vs Baked White Potatoes:
Comparing minerals per 1 kilogram for Cookies, coconut macaroon vs Baked White Potatoes:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: