Comparing Nutrients in 300 calories Cookies, fig barsVS Baked White Potatoes

Weight per 300 calories

Cookies, fig bars

86.2g

Baked White Potatoes

326g

Cookies, fig bars have 3.8 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Cookies, fig bars or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Cookies, fig bars

18%

78%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Cookies, fig barsvs Baked White Potatoes

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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6.5%6.3g

Fat

0.5%0.49g

6.3 gvs0.49 g

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

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3.03%0.97g

Saturated Fat

0.41%0.13g

0.97 gvs0.13 g

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

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9.8%0.16g

Omega 3

3.06%0.049g

0.16 gvs0.049 g

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

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13%2.23g

Omega 6

0.94%0.16g

2.23 gvs0.16 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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47%61g

Carbohydrate

53%68.7g

61 gvs68.7 g

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

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55%40g

Sugars

6.9%5g

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

40 gvs5 g

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

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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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Glucose

%2.05g

NA gvs2.05 g

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

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Sucrose

%1.3g

NA gvs1.3 g

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

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10.4%3.97g

Fiber

18%6.85g

3.97 gvs6.85 g

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

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5.7%3.2g

Protein

12.2%6.85g

3.2 gvs6.85 g

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

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Vitamins

Cookies, fig barsvs Baked White Potatoes

0.86%7.76μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

7.76 μgvs3.26 μg

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

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11.4%0.14mg

Vitamin B1

13%0.16mg

Thiamine

0.14 mgvs0.16 mg

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

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14.4%0.19mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.19 mgvs0.14 mg

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

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10%1.6mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

1.6 mgvs5 mg

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

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6.28%0.31mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.31 mgvs1.25 mg

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

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4.97%0.065mg

Vitamin B6

53%0.69mg

Pyridoxine

0.065 mgvs0.69 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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7.54%30μg

Vitamin B9

31%124μg

Folates and Folic Acid

30 μgvs124 μg

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

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3.23%0.078μg

Vitamin B12

0%0μg

Cobalamin

0.078 μgvs0 μg

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

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0.29%0.26mg

Vitamin C

45.7%41mg

Ascorbic acid

0.26 mgvs41 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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3.74%0.56mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

0.56 mgvs0.13 mg

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

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4.17%5μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

5 μgvs8.8 μg

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

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Minerals

Cookies, fig barsvs Baked White Potatoes

5.5%55mg

Calcium

3.26%32.6mg

55 mgvs32.6 mg

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

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14%0.13mg

Copper

46%0.41mg

0.13 mgvs0.41 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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31.3%2.5mg

Iron

26%2.1mg

2.5 mgvs2.1 mg

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

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5.54%23.3mg

Magnesium

21%88mg

23.3 mgvs88 mg

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

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13%0.3mg

Manganese

26.8%0.62mg

0.3 mgvs0.62 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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7.64%53.4mg

Phosphorus

35%245mg

53.4 mgvs245 mg

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

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5.25%178mg

Potassium

52%1774mg

178 mgvs1774 mg

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

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5.17%2.84μg

Selenium

2.96%1.63μg

2.84 μgvs1.63 μg

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

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20%302mg

Sodium

1.52%23mg

302 mgvs23 mg

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

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3.06%0.34mg

Zinc

10.4%1.14mg

0.34 mgvs1.14 mg

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

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0.38%14.2g

Water

6.65%246g

14.2 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 Cookies, fig bars vs Baked White Potatoes:

Cookies, fig bars have 1.3 times more Vitamin B2, more Vitamin B12 and 4.3 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.1 times more Vitamin B3, 4 times more Vitamin B5, 10.6 times more Vitamin B6, 4.1 times more Vitamin B9, 158.9 times more Vitamin C and 1.8 times more Vitamin K than Cookies, fig bars.
Both Cookies, fig bars and Baked Whole White Potatoes have similar amounts of Vitamin B1 per 300 kcal.
Both Cookies, fig bars as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cookies, fig bars vs Baked White Potatoes:

Cookies, fig bars have 1.7 times more Calcium, 1.7 times more Selenium and 13.2 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.3 times more Copper, 3.8 times more Magnesium, 2.1 times more Manganese, 4.6 times more Phosphorus, 9.9 times more Potassium, 3.4 times more Zinc and 17.3 times more Water than Cookies, fig bars.
Both Cookies, fig bars and Baked Whole White Potatoes have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cookies, fig bars have 12.9 times more Fat, 7.4 times more Saturated Fat, 3.2 times more Omega 3, 13.9 times more Omega 6 and 8 times more Sugars than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.7 times more Fiber and 2.1 times more Protein than Cookies, fig bars.
Both Cookies, fig bars and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Cookies, fig bars as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cookies, fig barsVS Cookies, gingersnapsBaked White PotatoesVS Cookies, gingersnapsCookies, fig barsVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Cookies, fig barsVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Cookies, fig bars or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: