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Comparing Nutrients in 500 calories Cookies, brownies, commercially prepared, reduced fat, with added fiberVS Baked White Potatoes

Weight per 500 calories

Cookies, brownies, commercially prepared, reduced fat, with added fiber
145g
Baked White Potatoes
544g

Cookies, brownies, commercially prepared, reduced fat, with added fiber 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 500 calories - Cookies, brownies, commercially prepared, reduced fat, with added fiber or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Cookies, brownies, commercially prepared, reduced fat, with added fiber
3%
25%
72%
Baked White Potatoes
9%
1%
90%
500 kcal ▼

Macro Nutrients

Cookies, brownies, commercially prepared, reduced fat, with added fibervs 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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14.5%14g
Fat
0.84%0.82g
14 gvs0.82 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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12.5%4g
Saturated Fat
0.68%0.22g
4 gvs0.22 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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34.8%0.56g
Omega 3
5.1%0.082g
0.56 gvs0.082 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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18.7%3.2g
Omega 6
1.57%0.27g
3.2 gvs0.27 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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68.7%89.2g
Carbohydrate
88%115g
89.2 gvs115 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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77.4%56g
Sugars
11.5%8.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
56 gvs8.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
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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NA
Glucose
%3.42g
NA gvs3.42 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%2.17g
NA gvs2.17 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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42.3%16g
Fiber
30%11.4g
16 gvs11.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.17%4g
Protein
20.4%11.4g
4 gvs11.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

Cookies, brownies, commercially prepared, reduced fat, with added fibervs 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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21.5%0.26mg
Vitamin B1
21.7%0.26mg
Thiamine
0.26 mgvs0.26 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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27.5%0.36mg
Vitamin B2
18%0.23mg
Riboflavin
0.36 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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NA
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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2.1%0.028mg
Vitamin B6
88.2%1.15mg
Pyridoxine
0.028 mgvs1.15 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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15.2%61μg
Vitamin B9
51.6%207μg
Folates and Folic Acid
61 μgvs207 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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1.2%0.029μg
Vitamin B12
0%0μg
Cobalamin
0.029 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%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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5.7%0.86mg
Vitamin E
1.45%0.22mg
Tocopherols and Tocotrienols
0.86 mgvs0.22 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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9.66%11.6μg
Vitamin K
12.2%14.7μg
Phytomenadione or phylloquinone
11.6 μgvs14.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cookies, brownies, commercially prepared, reduced fat, with added fibervs Baked White Potatoes
0%0mg
Calcium
5.43%54.3mg
0 mgvs54.3 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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28.7%0.26mg
Copper
76.7%0.69mg
0.26 mgvs0.69 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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36%2.9mg
Iron
43.5%3.48mg
2.9 mgvs3.48 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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10.7%45mg
Magnesium
35%147mg
45 mgvs147 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
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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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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12.2%85.5mg
Phosphorus
58.2%408mg
85.5 mgvs408 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.1%207mg
Potassium
87%2957mg
207 mgvs2957 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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34%18.7μg
Selenium
4.94%2.7μg
18.7 μgvs2.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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28%420mg
Sodium
2.54%38mg
420 mgvs38 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.06%0.67mg
Zinc
17.3%1.9mg
0.67 mgvs1.9 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.97%36g
Water
11%410g
36 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 Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Baked White Potatoes:
Comparing minerals per 500 calories for Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Baked White Potatoes:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Cookies, brownies, commercially prepared, reduced fat, with added fiberVS Cookies, chocolate sandwich, with creme filling, reduced fatBaked White PotatoesVS Cookies, chocolate sandwich, with creme filling, reduced fatCookies, brownies, commercially prepared, reduced fat, with added fiberVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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