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

Weight per 500 calories

Cookies, gluten-free, chocolate wafer

92g

Baked White Potatoes

544g

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 500 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%

500 kcal ▼

Macro Nutrients

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

Fat

0.84%0.82g

28 gvs0.82 g

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

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44%14g

Saturated Fat

0.68%0.22g

14 gvs0.22 g

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

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7.16%0.11g

Omega 3

5.1%0.082g

0.11 gvs0.082 g

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

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11.6%1.97g

Omega 6

1.57%0.27g

1.97 gvs0.27 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

88%115g

58 gvs115 g

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

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52.3%38g

Sugars

11.5%8.3g

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

38 gvs8.3 g

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

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0%0g

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]

0 gvs1.96 g

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

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%0g

Glucose

%3.42g

0 gvs3.42 g

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

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%34.3g

Sucrose

%2.17g

34.3 gvs2.17 g

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

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3.9%1.48g

Fiber

30%11.4g

1.48 gvs11.4 g

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

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6.7%3.75g

Protein

20.4%11.4g

3.75 gvs11.4 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

0.6%5.43μg

RAE, retinol activity equivalents

NA μgvs5.43 μg

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

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Vitamin B1

21.7%0.26mg

Thiamine

NA mgvs0.26 mg

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

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Vitamin B2

18%0.23mg

Riboflavin

NA mgvs0.23 mg

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

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Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

NA mgvs8.3 mg

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

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7.95%0.4mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

0.4 mgvs2.1 mg

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

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Vitamin B6

88.2%1.15mg

Pyridoxine

NA 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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Vitamin B9

51.6%207μg

Folates and Folic Acid

NA μgvs207 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

76%68.5mg

Ascorbic acid

NA mgvs68.5 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

1.45%0.22mg

Tocopherols and Tocotrienols

NA mgvs0.22 mg

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

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Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

NA μgvs14.7 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

10%101mg

Calcium

5.43%54.3mg

101 mgvs54.3 mg

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

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26.6%0.24mg

Copper

76.7%0.69mg

0.24 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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42.4%3.4mg

Iron

43.5%3.48mg

3.4 mgvs3.48 mg

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

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9.02%38mg

Magnesium

35%147mg

38 mgvs147 mg

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

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16.5%0.38mg

Manganese

44.7%1.03mg

0.38 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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19%133mg

Phosphorus

58.2%408mg

133 mgvs408 mg

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

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9.24%314mg

Potassium

87%2957mg

314 mgvs2957 mg

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

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Selenium

4.94%2.7μg

NA μgvs2.7 μg

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

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7.5%113mg

Sodium

2.54%38mg

113 mgvs38 mg

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

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6.55%0.72mg

Zinc

17.3%1.9mg

0.72 mgvs1.9 mg

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

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0.034%1.27g

Water

11%410g

1.27 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, 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 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Cookies, gluten-free, chocolate wafer as well as Baked Whole White 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 White PotatoesVS Cookies, gluten-free, lemon waferCookies, gluten-free, chocolate waferVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: