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Comparing Nutrients in 300 calories Cookie, butter or sugar, with chocolate icing or fillingVS Baked White Potatoes

Weight per 300 calories

Cookie, butter or sugar, with chocolate icing or filling
59.6g
Baked White Potatoes
326g

Cookie, butter or sugar, with chocolate icing or filling has 5.5 times more energy per 100g than Baked White Potatoes. It has very high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Cookie, butter or sugar, with chocolate icing or filling or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Cookie, butter or sugar, with chocolate icing or filling
3%
42%
55%
Baked White Potatoes
9%
1%
90%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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14.4%14g
Fat
0.5%0.49g
14 gvs0.49 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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27.6%8.83g
Saturated Fat
0.41%0.13g
8.83 gvs0.13 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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13.3%0.21g
Omega 3
3.06%0.049g
0.21 gvs0.049 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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16.6%2.82g
Omega 6
0.94%0.16g
2.82 gvs0.16 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0.21%0.6mg
Cholesterol
0%0mg
0.6 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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31.6%41g
Carbohydrate
53%68.7g
41 gvs68.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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28%20g
Sugars
6.9%5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
20 gvs5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
1.6%1.17g
≤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 gvs1.17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%2.05g
NA gvs2.05 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%1.3g
NA gvs1.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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3%1.13g
Fiber
18%6.85g
1.13 gvs6.85 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.37%2.45g
Protein
12.2%6.85g
2.45 gvs6.85 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0.36%3.26μg
RAE, retinol activity equivalents
0 μgvs3.26 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17%0.2mg
Vitamin B1
13%0.16mg
Thiamine
0.2 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.7%0.11mg
Vitamin B2
10.8%0.14mg
Riboflavin
0.11 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.83%1.25mg
Vitamin B3
31%5mg
Niacin, nicotinic acid, niacinamide
1.25 mgvs5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
25%1.25mg
Pantothenic acid
NA mgvs1.25 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.2%0.016mg
Vitamin B6
53%0.69mg
Pyridoxine
0.016 mgvs0.69 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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10.6%42.3μg
Vitamin B9
31%124μg
Folates and Folic Acid
42.3 μgvs124 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0.75%0.018μg
Vitamin B12
0%0μg
Cobalamin
0.018 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
45.7%41mg
Ascorbic acid
0 mgvs41 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0.099%0.6IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0.6 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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7.2%1.08mg
Vitamin E
0.87%0.13mg
Tocopherols and Tocotrienols
1.08 mgvs0.13 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.3%3.94μg
Vitamin K
7.34%8.8μg
Phytomenadione or phylloquinone
3.94 μgvs8.8 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.13%11.3mg
Calcium
3.26%32.6mg
11.3 mgvs32.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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24%0.22mg
Copper
46%0.41mg
0.22 mgvs0.41 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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18%1.46mg
Iron
26%2.1mg
1.46 mgvs2.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.85%7.75mg
Magnesium
21%88mg
7.75 mgvs88 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
26.8%0.62mg
NA mgvs0.62 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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6.3%44mg
Phosphorus
35%245mg
44 mgvs245 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.1%140mg
Potassium
52%1774mg
140 mgvs1774 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.76%5.37μg
Selenium
2.96%1.63μg
5.37 μgvs1.63 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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12%180mg
Sodium
1.52%23mg
180 mgvs23 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.1%0.12mg
Zinc
10.4%1.14mg
0.12 mgvs1.14 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.032%1.2g
Water
6.65%246g
1.2 gvs246 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cookie, butter or sugar, with chocolate icing or filling vs Baked White Potatoes:
Comparing minerals per 300 calories for Cookie, butter or sugar, with chocolate icing or filling vs Baked White Potatoes:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: