Comparing Nutrients in 1 kilogram Baked White PotatoesVS Cookies, gluten-free, chocolate wafer

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Cookies, gluten-free, chocolate wafer

51%

46%

1 kg ▼

Macro Nutrients

Baked White Potatoesvs Cookies, gluten-free, chocolate wafer

31.7%920kcal

Energy

187%5410kcal

920 kcalvs5410 kcal

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

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1.55%1.5g

Fat

314%304g

1.5 gvs304 g

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

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1.25%0.4g

Saturated Fat

478%153g

0.4 gvs153 g

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

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9.38%0.15g

Omega 3

77.5%1.24g

0.15 gvs1.24 g

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

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2.9%0.49g

Omega 6

126%21.3g

0.49 gvs21.3 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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162%211g

Carbohydrate

483%628g

211 gvs628 g

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

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21%15.3g

Sugars

565%410g

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

15.3 gvs410 g

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

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4.97%3.6g

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]

3.6 gvs0 g

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

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%6.3g

Glucose

%0g

6.3 gvs0 g

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

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%4g

Sucrose

%371g

4 gvs371 g

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

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55.3%21g

Fiber

42%16g

21 gvs16 g

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

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37.5%21g

Protein

72.5%40.6g

21 gvs40.6 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

1.1%10μg

Vitamin A

RAE, retinol activity equivalents

10 μgvsNA μg

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

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40%0.48mg

Vitamin B1

Thiamine

0.48 mgvsNA mg

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

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33%0.43mg

Vitamin B2

Riboflavin

0.43 mgvsNA mg

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

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96%15.3mg

Vitamin B3

Niacin, nicotinic acid, niacinamide

15.3 mgvsNA mg

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

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76.6%3.83mg

Vitamin B5

86%4.3mg

Pantothenic acid

3.83 mgvs4.3 mg

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

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162%2.1mg

Vitamin B6

Pyridoxine

2.1 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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95%380μg

Vitamin B9

Folates and Folic Acid

380 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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140%126mg

Vitamin C

Ascorbic acid

126 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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2.67%0.4mg

Vitamin E

Tocopherols and Tocotrienols

0.4 mgvsNA mg

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

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22.5%27μg

Vitamin K

Phytomenadione or phylloquinone

27 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

10%100mg

Calcium

109%1090mg

100 mgvs1090 mg

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

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141%1.27mg

Copper

288%2.6mg

1.27 mgvs2.6 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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80%6.4mg

Iron

459%36.7mg

6.4 mgvs36.7 mg

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

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64.3%270mg

Magnesium

98%410mg

270 mgvs410 mg

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

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82%1.9mg

Manganese

179%4.1mg

1.9 mgvs4.1 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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107%750mg

Phosphorus

206%1440mg

750 mgvs1440 mg

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

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160%5440mg

Potassium

100%3400mg

5440 mgvs3400 mg

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

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9.1%5μg

Selenium

5 μgvsNA μg

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

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4.67%70mg

Sodium

81.3%1220mg

70 mgvs1220 mg

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

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32%3.5mg

Zinc

71%7.8mg

3.5 mgvs7.8 mg

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

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20.4%754g

Water

0.37%13.7g

754 gvs13.7 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 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

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 1 kg.

Compare more foods per 1 kg:

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 1 kilogram Baked White PotatoesVS Cookies, gluten-free, chocolate wafer

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: