Comparing Nutrients in 300 calories Baked White PotatoesVS Cookies, gingersnaps

Weight per 300 calories

Baked White Potatoes

326g

Cookies, gingersnaps

72g

Cookies, gingersnaps have 4.5 times more energy per unit of mass than Baked Whole White Potatoes, which is very high in comparison to other foods. Baked White Potatoes having average energy density.

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

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Cookies, gingersnaps

21%

74%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Cookies, gingersnaps

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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0.5%0.49g

Fat

7.3%7.07g

0.49 gvs7.07 g

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

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0.41%0.13g

Saturated Fat

5.52%1.77g

0.13 gvs1.77 g

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

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3.06%0.049g

Omega 3

3.3%0.053g

0.049 gvs0.053 g

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

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0.94%0.16g

Omega 6

5.5%0.94g

0.16 gvs0.94 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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53%68.7g

Carbohydrate

42.7%55.5g

68.7 gvs55.5 g

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

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6.9%5g

Sugars

20%14.4g

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

5 gvs14.4 g

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

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1.6%1.17g

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]

1.17 gvsNA g

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

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%2.05g

Glucose

2.05 gvsNA g

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

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%1.3g

Sucrose

1.3 gvsNA g

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

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18%6.85g

Fiber

4.18%1.6g

6.85 gvs1.6 g

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

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12.2%6.85g

Protein

7.2%4.04g

6.85 gvs4.04 g

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

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Vitamins

Baked White Potatoesvs Cookies, gingersnaps

0.36%3.26μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3.26 μgvs0 μg

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

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13%0.16mg

Vitamin B1

12%0.14mg

Thiamine

0.16 mgvs0.14 mg

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

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10.8%0.14mg

Vitamin B2

16.3%0.21mg

Riboflavin

0.14 mgvs0.21 mg

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

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31%5mg

Vitamin B3

14.6%2.33mg

Niacin, nicotinic acid, niacinamide

5 mgvs2.33 mg

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

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25%1.25mg

Vitamin B5

5.5%0.27mg

Pantothenic acid

1.25 mgvs0.27 mg

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

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53%0.69mg

Vitamin B6

5.44%0.071mg

Pyridoxine

0.69 mgvs0.071 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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31%124μg

Vitamin B9

15.7%62.7μg

Folates and Folic Acid

124 μgvs62.7 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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45.7%41mg

Vitamin C

0%0mg

Ascorbic acid

41 mgvs0 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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0.87%0.13mg

Vitamin E

4.66%0.7mg

Tocopherols and Tocotrienols

0.13 mgvs0.7 mg

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

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7.34%8.8μg

Vitamin K

1.5%1.8μg

Phytomenadione or phylloquinone

8.8 μgvs1.8 μg

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

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Minerals

Baked White Potatoesvs Cookies, gingersnaps

3.26%32.6mg

Calcium

5.55%55.5mg

32.6 mgvs55.5 mg

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

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46%0.41mg

Copper

24.4%0.22mg

0.41 mgvs0.22 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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26%2.1mg

Iron

57.7%4.6mg

2.1 mgvs4.6 mg

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

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21%88mg

Magnesium

8.4%35.3mg

88 mgvs35.3 mg

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

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26.8%0.62mg

Manganese

48.8%1.12mg

0.62 mgvs1.12 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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35%245mg

Phosphorus

8.55%60mg

245 mgvs60 mg

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

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52%1774mg

Potassium

7.34%250mg

1774 mgvs250 mg

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

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2.96%1.63μg

Selenium

6.7%3.68μg

1.63 μgvs3.68 μg

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

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1.52%23mg

Sodium

26.7%400mg

23 mgvs400 mg

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

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10.4%1.14mg

Zinc

3.6%0.4mg

1.14 mgvs0.4 mg

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

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6.65%246g

Water

0.1%3.82g

246 gvs3.82 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 Baked White Potatoes vs Cookies, gingersnaps:

Baked Whole White Potatoes have 2.1 times more Vitamin B3, 4.6 times more Vitamin B5, 9.7 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C and 4.9 times more Vitamin K than Cookies, gingersnaps.
While Cookies, gingersnaps contain 1.5 times more Vitamin B2 and 5.4 times more Vitamin E than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Cookies, gingersnaps have similar amounts of Vitamin B1 per 300 kcal.
Both Baked Whole White Potatoes as well as Cookies, gingersnaps have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

Baked Whole White Potatoes have 1.9 times more Copper, 2.5 times more Magnesium, 4.1 times more Phosphorus, 7.1 times more Potassium, 2.9 times more Zinc and 64.4 times more Water than Cookies, gingersnaps.
While Cookies, gingersnaps contain 1.7 times more Calcium, 2.2 times more Iron, 1.8 times more Manganese, 2.3 times more Selenium and 17.5 times more Sodium than Baked Whole White Potatoes.

Comparison of macro-nutrients per 300 calories:

Baked Whole White Potatoes have 1.2 times more Carbohydrate, 4.3 times more Fiber and 1.7 times more Protein than Cookies, gingersnaps.
While Cookies, gingersnaps contain 14.4 times more Fat, 13.6 times more Saturated Fat, 5.9 times more Omega 6 and 2.9 times more Sugars than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Cookies, gingersnaps have similar amounts of Energy and Omega 3 per 300 kcal.
Both Baked Whole White Potatoes as well as Cookies, gingersnaps have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked White PotatoesVS Baked Red PotatoesCookies, gingersnapsVS Baked Red PotatoesBaked White PotatoesVS Cookies, graham crackers, chocolate-coatedCookies, gingersnapsVS Cookies, graham crackers, chocolate-coated

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Cookies, gingersnaps

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: