Comparing Nutrients in 1 pound Baked White PotatoesVS Cookies, graham crackers, chocolate-coated

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Cookies, graham crackers, chocolate-coated

45%

52%

1 lb ▼

Macro Nutrients

Baked White Potatoesvs Cookies, graham crackers, chocolate-coated

14.4%417kcal

Energy

78.2%2268kcal

417 kcalvs2268 kcal

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

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0.7%0.68g

Fat

121%117g

0.68 gvs117 g

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

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0.57%0.18g

Saturated Fat

244%78g

0.18 gvs78 g

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

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4.25%0.068g

Omega 3

15%0.24g

0.068 gvs0.24 g

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

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1.3%0.22g

Omega 6

120%20.4g

0.22 gvs20.4 g

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

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0%0mg

Cholesterol

1.56%4.54mg

0 mgvs4.54 mg

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

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73.6%96g

Carbohydrate

233%303g

96 gvs303 g

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

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9.57%6.94g

Sugars

233%169g

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

6.94 gvs169 g

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

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2.25%1.63g

Fructose

≤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]

1.63 gvsNA g

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

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%2.86g

Glucose

2.86 gvsNA g

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

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%1.8g

Sucrose

1.8 gvsNA g

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

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25%9.53g

Fiber

26.3%9.98g

9.53 gvs9.98 g

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

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17%9.53g

Protein

32.4%18g

9.53 gvs18 g

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

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Vitamins

Baked White Potatoesvs Cookies, graham crackers, chocolate-coated

0.5%4.54μg

Vitamin A

1%9.07μg

RAE, retinol activity equivalents

4.54 μgvs9.07 μg

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

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18%0.22mg

Vitamin B1

102%1.22mg

Thiamine

0.22 mgvs1.22 mg

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

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15%0.2mg

Vitamin B2

52.3%0.68mg

Riboflavin

0.2 mgvs0.68 mg

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

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43.3%6.93mg

Vitamin B3

48%7.7mg

Niacin, nicotinic acid, niacinamide

6.93 mgvs7.7 mg

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

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34.7%1.74mg

Vitamin B5

34.2%1.7mg

Pantothenic acid

1.74 mgvs1.7 mg

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

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73.6%0.96mg

Vitamin B6

22.3%0.29mg

Pyridoxine

0.96 mgvs0.29 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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43%172μg

Vitamin B9

56.7%227μg

Folates and Folic Acid

172 μgvs227 μg

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

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0%0μg

Vitamin B12

19%0.45μg

Cobalamin

0 μgvs0.45 μg

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

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63.5%57mg

Vitamin C

0.5%0.45mg

Ascorbic acid

57 mgvs0.45 mg

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

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0%0IU

Vitamin D

0.76%4.54IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs4.54 IU

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

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1.2%0.18mg

Vitamin E

30%4.5mg

Tocopherols and Tocotrienols

0.18 mgvs4.5 mg

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

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10.2%12.2μg

Vitamin K

24%29μg

Phytomenadione or phylloquinone

12.2 μgvs29 μg

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

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Minerals

Baked White Potatoesvs Cookies, graham crackers, chocolate-coated

4.54%45.4mg

Calcium

21%209mg

45.4 mgvs209 mg

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

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64%0.58mg

Copper

98%0.88mg

0.58 mgvs0.88 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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36.3%2.9mg

Iron

113%9.07mg

2.9 mgvs9.07 mg

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

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29%122mg

Magnesium

17.3%72.6mg

122 mgvs72.6 mg

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

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37.3%0.86mg

Manganese

92%2.1mg

0.86 mgvs2.1 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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48.6%340mg

Phosphorus

56.4%395mg

340 mgvs395 mg

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

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72.6%2468mg

Potassium

35.6%1211mg

2468 mgvs1211 mg

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

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4.12%2.27μg

Selenium

92%50.3μg

2.27 μgvs50.3 μg

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

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2.1%31.8mg

Sodium

80%1202mg

31.8 mgvs1202 mg

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

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14.4%1.6mg

Zinc

8.25%0.91mg

1.6 mgvs0.91 mg

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

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9.25%342g

Water

0.25%9.07g

342 gvs9.07 g

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

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Lets compare vitamin content per 1 pound of Baked White Potatoes vs Cookies, graham crackers, chocolate-coated:

Baked Whole White Potatoes have 3.3 times more Vitamin B6 and 126 times more Vitamin C than Cookies, graham crackers, chocolate-coated.
While Cookies, graham crackers, chocolate-coated contain 5.6 times more Vitamin B1, 3.5 times more Vitamin B2, 1.3 times more Vitamin B9, more Vitamin B12, 24.8 times more Vitamin E and 2.4 times more Vitamin K than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Cookies, graham crackers, chocolate-coated have similar amounts of Vitamin B3 and Vitamin B5 per 1 lb.
Both Baked Whole White Potatoes as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Cookies, graham crackers, chocolate-coated:

Baked Whole White Potatoes have 1.7 times more Magnesium, 2 times more Potassium, 1.8 times more Zinc and 37.7 times more Water than Cookies, graham crackers, chocolate-coated.
While Cookies, graham crackers, chocolate-coated contain 4.6 times more Calcium, 1.5 times more Copper, 3.1 times more Iron, 2.5 times more Manganese, 22.2 times more Selenium and 37.9 times more Sodium than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Cookies, graham crackers, chocolate-coated have similar amounts of Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

Cookies, graham crackers, chocolate-coated contain 5.4 times more Energy, 172 times more Fat, 430 times more Saturated Fat, 3.5 times more Omega 3, 92 times more Omega 6, 3.2 times more Carbohydrate, 24.4 times more Sugars and 1.9 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Cookies, graham crackers, chocolate-coated have similar amounts of Fiber per 1 lb.
Both Baked Whole White Potatoes as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Baked White PotatoesVS Baked Red PotatoesCookies, graham crackers, chocolate-coatedVS Baked Red PotatoesBaked White PotatoesVS Cookies, molassesCookies, graham crackers, chocolate-coatedVS Cookies, molasses

Compare Foods

Comparing Nutrients in 1 pound Baked White PotatoesVS Cookies, graham crackers, chocolate-coated

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: