Comparing Nutrients in 300 calories Cookies, gluten-free, chocolate waferVS Baked White Potatoes

Weight per 300 calories

Cookies, gluten-free, chocolate wafer

55.5g

Baked White Potatoes

326g

Cookies, gluten-free, chocolate wafer have 5.9 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 - Cookies, gluten-free, chocolate wafer or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, chocolate wafer

51%

46%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Cookies, gluten-free, chocolate wafervs 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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17.4%17g

Fat

0.5%0.49g

17 gvs0.49 g

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

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26.5%8.5g

Saturated Fat

0.41%0.13g

8.5 gvs0.13 g

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

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4.3%0.069g

Omega 3

3.06%0.049g

0.069 gvs0.049 g

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

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6.96%1.2g

Omega 6

0.94%0.16g

1.2 gvs0.16 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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26.8%35g

Carbohydrate

53%68.7g

35 gvs68.7 g

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

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31.4%22.7g

Sugars

6.9%5g

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

22.7 gvs5 g

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

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0%0g

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]

0 gvs1.17 g

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

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%0g

Glucose

%2.05g

0 gvs2.05 g

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

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%20.6g

Sucrose

%1.3g

20.6 gvs1.3 g

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

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2.33%0.89g

Fiber

18%6.85g

0.89 gvs6.85 g

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

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4.02%2.25g

Protein

12.2%6.85g

2.25 gvs6.85 g

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

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Vitamins

Cookies, gluten-free, chocolate wafervs Baked White Potatoes

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

NA μgvs3.26 μg

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

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Vitamin B1

13%0.16mg

Thiamine

NA mgvs0.16 mg

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

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Vitamin B2

10.8%0.14mg

Riboflavin

NA mgvs0.14 mg

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

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Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

NA mgvs5 mg

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

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4.77%0.24mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.24 mgvs1.25 mg

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

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Vitamin B6

53%0.69mg

Pyridoxine

NA 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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Vitamin B9

31%124μg

Folates and Folic Acid

NA μgvs124 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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Vitamin C

45.7%41mg

Ascorbic acid

NA mgvs41 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

NA mgvs0.13 mg

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

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Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

NA μgvs8.8 μg

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

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Minerals

Cookies, gluten-free, chocolate wafervs Baked White Potatoes

6.04%60.4mg

Calcium

3.26%32.6mg

60.4 mgvs32.6 mg

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

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16%0.14mg

Copper

46%0.41mg

0.14 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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25.4%2.04mg

Iron

26%2.1mg

2.04 mgvs2.1 mg

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

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5.4%22.7mg

Magnesium

21%88mg

22.7 mgvs88 mg

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

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9.9%0.23mg

Manganese

26.8%0.62mg

0.23 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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11.4%80mg

Phosphorus

35%245mg

80 mgvs245 mg

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

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5.55%189mg

Potassium

52%1774mg

189 mgvs1774 mg

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

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Selenium

2.96%1.63μg

NA μgvs1.63 μg

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

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4.5%67.7mg

Sodium

1.52%23mg

67.7 mgvs23 mg

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

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3.93%0.43mg

Zinc

10.4%1.14mg

0.43 mgvs1.14 mg

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

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0.021%0.76g

Water

6.65%246g

0.76 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, gluten-free, chocolate wafer vs Baked White Potatoes:

Baked Whole White Potatoes contain 5.2 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

Comparing minerals per 300 calories for Cookies, gluten-free, chocolate wafer vs Baked White Potatoes:

Cookies, gluten-free, chocolate wafer have 1.9 times more Calcium and 3 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.9 times more Copper, 3.9 times more Magnesium, 2.7 times more Manganese, 3.1 times more Phosphorus, 9.4 times more Potassium, 2.6 times more Zinc and 323.8 times more Water than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer and Baked Whole White Potatoes have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cookies, gluten-free, chocolate wafer have 34.5 times more Fat, 65 times more Saturated Fat, 1.4 times more Omega 3, 7.4 times more Omega 6 and 4.6 times more Sugars than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2 times more Carbohydrate, 7.7 times more Fiber and 3 times more Protein than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer and Baked Whole White Potatoes have similar amounts of Energy per 300 kcal.
Both Cookies, gluten-free, chocolate wafer as well as Baked Whole White Potatoes have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cookies, gluten-free, chocolate waferVS Cookies, gluten-free, lemon waferBaked White PotatoesVS Cookies, gluten-free, lemon waferCookies, gluten-free, chocolate waferVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Cookies, gluten-free, chocolate waferVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Cookies, gluten-free, chocolate wafer or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: