Comparing Nutrients in 500 calories Cookies, gluten-free, chocolate waferVS Baked Red Potatoes

Weight per 500 calories

Cookies, gluten-free, chocolate wafer

92g

Baked Red Potatoes

575g

Cookies, gluten-free, chocolate wafer have 6.2 times more energy per 100g than Baked Red Potatoes. It has very high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Cookies, gluten-free, chocolate wafer or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, chocolate wafer

51%

46%

Baked Red Potatoes

10%

88%

500 kcal ▼

Macro Nutrients

Cookies, gluten-free, chocolate wafervs Baked Red 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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29%28g

Fat

0.89%0.86g

28 gvs0.86 g

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

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44%14g

Saturated Fat

0.72%0.23g

14 gvs0.23 g

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

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7.16%0.11g

Omega 3

5.4%0.086g

0.11 gvs0.086 g

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

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11.6%1.97g

Omega 6

1.66%0.28g

1.97 gvs0.28 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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44.7%58g

Carbohydrate

86.6%113g

58 gvs113 g

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

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52.3%38g

Sugars

11.3%8.2g

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

38 gvs8.2 g

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

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0%0g

Fructose

3.5%2.53g

≤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 gvs2.53 g

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

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%0g

Glucose

%3.16g

0 gvs3.16 g

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

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%34.3g

Sucrose

%2.6g

34.3 gvs2.6 g

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

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3.9%1.48g

Fiber

27.2%10.3g

1.48 gvs10.3 g

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

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6.7%3.75g

Protein

23.6%13.2g

3.75 gvs13.2 g

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

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Vitamins

Cookies, gluten-free, chocolate wafervs Baked Red Potatoes

Vitamin A

0.64%5.75μg

RAE, retinol activity equivalents

NA μgvs5.75 μg

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

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Vitamin B1

34.5%0.41mg

Thiamine

NA mgvs0.41 mg

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

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Vitamin B2

22%0.29mg

Riboflavin

NA mgvs0.29 mg

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

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Vitamin B3

57.3%9.17mg

Niacin, nicotinic acid, niacinamide

NA mgvs9.17 mg

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

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7.95%0.4mg

Vitamin B5

39%1.96mg

Pantothenic acid

0.4 mgvs1.96 mg

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

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Vitamin B6

94%1.2mg

Pyridoxine

NA mgvs1.2 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

38.8%155μg

Folates and Folic Acid

NA μgvs155 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

80.5%72.4mg

Ascorbic acid

NA mgvs72.4 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

3.07%0.46mg

Tocopherols and Tocotrienols

NA mgvs0.46 mg

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

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Vitamin K

13.4%16μg

Phytomenadione or phylloquinone

NA μgvs16 μg

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

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Minerals

Cookies, gluten-free, chocolate wafervs Baked Red Potatoes

10%101mg

Calcium

5.17%51.7mg

101 mgvs51.7 mg

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

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26.6%0.24mg

Copper

111%1mg

0.24 mgvs1 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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42.4%3.4mg

Iron

50.3%4.02mg

3.4 mgvs4.02 mg

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

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9.02%38mg

Magnesium

38.3%161mg

38 mgvs161 mg

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

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16.5%0.38mg

Manganese

43.2%0.99mg

0.38 mgvs0.99 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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19%133mg

Phosphorus

59%414mg

133 mgvs414 mg

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

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9.24%314mg

Potassium

92%3132mg

314 mgvs3132 mg

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

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Selenium

NA μgvsNA μg

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

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7.5%113mg

Sodium

4.6%69mg

113 mgvs69 mg

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

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6.55%0.72mg

Zinc

21%2.3mg

0.72 mgvs2.3 mg

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

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0.034%1.27g

Water

12%441g

1.27 gvs441 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, gluten-free, chocolate wafer vs Baked Red Potatoes:

Baked Whole Red Potatoes contain 4.9 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

Comparing minerals per 500 calories for Cookies, gluten-free, chocolate wafer vs Baked Red Potatoes:

Cookies, gluten-free, chocolate wafer have 1.9 times more Calcium and 1.6 times more Sodium than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 4.2 times more Copper, 4.2 times more Magnesium, 2.6 times more Manganese, 3.1 times more Phosphorus, 10 times more Potassium, 3.2 times more Zinc and 348 times more Water than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer and Baked Whole Red Potatoes have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cookies, gluten-free, chocolate wafer have 32.6 times more Fat, 61.5 times more Saturated Fat, 1.3 times more Omega 3, 7 times more Omega 6 and 4.6 times more Sugars than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.9 times more Carbohydrate, 7 times more Fiber and 3.5 times more Protein than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer and Baked Whole Red Potatoes have similar amounts of Energy per 500 kcal.
Both Cookies, gluten-free, chocolate wafer as well as Baked Whole Red Potatoes have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cookies, gluten-free, chocolate waferVS Cookies, gluten-free, lemon waferBaked Red PotatoesVS Cookies, gluten-free, lemon waferCookies, gluten-free, chocolate waferVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 500 calories Cookies, gluten-free, chocolate waferVS Baked Red Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Cookies, gluten-free, chocolate wafer or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: