Comparing Nutrients in 500 calories Cookie, butter or sugar, with chocolate icing or fillingVS Baked White Potatoes

Weight per 500 calories

Cookie, butter or sugar, with chocolate icing or filling

99g

Baked White Potatoes

544g

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 500 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

42%

55%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Cookie, butter or sugar, with chocolate icing or fillingvs Baked White Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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24%23.4g

Fat

0.84%0.82g

23.4 gvs0.82 g

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

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46%14.7g

Saturated Fat

0.68%0.22g

14.7 gvs0.22 g

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

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22%0.35g

Omega 3

5.1%0.082g

0.35 gvs0.082 g

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

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27.7%4.7g

Omega 6

1.57%0.27g

4.7 gvs0.27 g

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

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0.34%0.99mg

Cholesterol

0%0mg

0.99 mgvs0 mg

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

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52.6%68.4g

Carbohydrate

88%115g

68.4 gvs115 g

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

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46.3%33.6g

Sugars

11.5%8.3g

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

33.6 gvs8.3 g

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

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Fructose

2.7%1.96g

≤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 gvs1.96 g

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

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Glucose

%3.42g

NA gvs3.42 g

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

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Sucrose

%2.17g

NA gvs2.17 g

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

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4.97%1.9g

Fiber

30%11.4g

1.9 gvs11.4 g

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

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7.28%4.08g

Protein

20.4%11.4g

4.08 gvs11.4 g

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

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Vitamins

Cookie, butter or sugar, with chocolate icing or fillingvs Baked White Potatoes

0%0μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

0 μgvs5.43 μg

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

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28%0.34mg

Vitamin B1

21.7%0.26mg

Thiamine

0.34 mgvs0.26 mg

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

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14.5%0.19mg

Vitamin B2

18%0.23mg

Riboflavin

0.19 mgvs0.23 mg

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

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13%2.1mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

2.1 mgvs8.3 mg

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

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Vitamin B5

41.6%2.1mg

Pantothenic acid

NA mgvs2.1 mg

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

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2%0.026mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.026 mgvs1.15 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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17.6%70.6μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

70.6 μgvs207 μg

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

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1.24%0.03μg

Vitamin B12

0%0μg

Cobalamin

0.03 μgvs0 μg

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

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0%0mg

Vitamin C

76%68.5mg

Ascorbic acid

0 mgvs68.5 mg

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

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0.17%0.99IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0.99 IUvs0 IU

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

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12%1.8mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

1.8 mgvs0.22 mg

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

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5.47%6.56μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

6.56 μgvs14.7 μg

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

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Minerals

Cookie, butter or sugar, with chocolate icing or fillingvs Baked White Potatoes

1.9%19mg

Calcium

5.43%54.3mg

19 mgvs54.3 mg

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

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40.3%0.36mg

Copper

76.7%0.69mg

0.36 mgvs0.69 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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30.3%2.43mg

Iron

43.5%3.48mg

2.43 mgvs3.48 mg

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

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3.08%13mg

Magnesium

35%147mg

13 mgvs147 mg

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

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Manganese

44.7%1.03mg

NA mgvs1.03 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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10.5%73.6mg

Phosphorus

58.2%408mg

73.6 mgvs408 mg

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

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6.84%233mg

Potassium

87%2957mg

233 mgvs2957 mg

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

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16.3%8.95μg

Selenium

4.94%2.7μg

8.95 μgvs2.7 μg

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

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20%299mg

Sodium

2.54%38mg

299 mgvs38 mg

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

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1.8%0.2mg

Zinc

17.3%1.9mg

0.2 mgvs1.9 mg

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

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0.054%2g

Water

11%410g

2 gvs410 g

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

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Lets compare vitamin content per 500 calories of Cookie, butter or sugar, with chocolate icing or filling vs Baked White Potatoes:

Cookie, butter or sugar, with chocolate icing or filling has 1.3 times more Vitamin B1 and 8.3 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 4 times more Vitamin B3, 44.4 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin C and 2.2 times more Vitamin K than Cookie, butter or sugar, with chocolate icing or filling.
Both Cookie, butter or sugar, with chocolate icing or filling and Baked Whole White Potatoes have similar amounts of Vitamin B2 per 500 kcal.
Both Cookie, butter or sugar, with chocolate icing or filling as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cookie, butter or sugar, with chocolate icing or filling vs Baked White Potatoes:

Cookie, butter or sugar, with chocolate icing or filling has 3.3 times more Selenium and 7.9 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.9 times more Calcium, 1.9 times more Copper, 1.4 times more Iron, 11.4 times more Magnesium, 5.5 times more Phosphorus, 12.7 times more Potassium, 9.6 times more Zinc and 206.2 times more Water than Cookie, butter or sugar, with chocolate icing or filling.

Comparison of macro-nutrients per 500 calories:

Cookie, butter or sugar, with chocolate icing or filling has 28.7 times more Fat, 67.7 times more Saturated Fat, 4.4 times more Omega 3, 17.7 times more Omega 6 and 4 times more Sugars than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.7 times more Carbohydrate, 6 times more Fiber and 2.8 times more Protein than Cookie, butter or sugar, with chocolate icing or filling.
Both Cookie, butter or sugar, with chocolate icing or filling and Baked Whole White Potatoes have similar amounts of Energy per 500 kcal.
Both Cookie, butter or sugar, with chocolate icing or filling as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cookie, butter or sugar, with chocolate icing or fillingVS Cookie, chocolate, with icing or coatingBaked White PotatoesVS Cookie, chocolate, with icing or coatingCookie, butter or sugar, with chocolate icing or fillingVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Cookie, butter or sugar, with chocolate icing or fillingVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Cookie, butter or sugar, with chocolate icing or filling or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: