Comparing Nutrients in 500 calories Cookies, sugar wafer, with creme filling, sugar freeVS Baked Red Potatoes

Weight per 500 calories

Cookies, sugar wafer, with creme filling, sugar free

94g

Baked Red Potatoes

575g

Cookies, sugar wafer, with creme filling, sugar free have 6.1 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, sugar wafer, with creme filling, sugar free or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Cookies, sugar wafer, with creme filling, sugar free

48%

49%

Baked Red Potatoes

10%

88%

500 kcal ▼

Macro Nutrients

Cookies, sugar wafer, with creme filling, sugar freevs 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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27.7%27g

Fat

0.89%0.86g

27 gvs0.86 g

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

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12.5%4g

Saturated Fat

0.72%0.23g

4 gvs0.23 g

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

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43.7%0.7g

Omega 3

5.4%0.086g

0.7 gvs0.086 g

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

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55.4%9.42g

Omega 6

1.66%0.28g

9.42 gvs0.28 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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48%62.4g

Carbohydrate

86.6%113g

62.4 gvs113 g

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

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0%0g

Sugars

11.3%8.2g

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

0 gvs8.2 g

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

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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]

NA gvs2.53 g

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

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Glucose

%3.16g

NA gvs3.16 g

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

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Sucrose

%2.6g

NA gvs2.6 g

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

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35.4%13.5g

Fiber

27.2%10.3g

13.5 gvs10.3 g

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

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6%3.36g

Protein

23.6%13.2g

3.36 gvs13.2 g

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

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Vitamins

Cookies, sugar wafer, with creme filling, sugar freevs Baked Red Potatoes

0%0μg

Vitamin A

0.64%5.75μg

RAE, retinol activity equivalents

0 μgvs5.75 μg

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

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19%0.23mg

Vitamin B1

34.5%0.41mg

Thiamine

0.23 mgvs0.41 mg

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

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11%0.14mg

Vitamin B2

22%0.29mg

Riboflavin

0.14 mgvs0.29 mg

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

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10.6%1.7mg

Vitamin B3

57.3%9.17mg

Niacin, nicotinic acid, niacinamide

1.7 mgvs9.17 mg

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

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1.85%0.092mg

Vitamin B5

39%1.96mg

Pantothenic acid

0.092 mgvs1.96 mg

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

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0.65%0.008mg

Vitamin B6

94%1.2mg

Pyridoxine

0.008 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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9.9%39.5μg

Vitamin B9

38.8%155μg

Folates and Folic Acid

39.5 μgvs155 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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0%0mg

Vitamin C

80.5%72.4mg

Ascorbic acid

0 mgvs72.4 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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19.3%2.9mg

Vitamin E

3.07%0.46mg

Tocopherols and Tocotrienols

2.9 mgvs0.46 mg

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

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2.04%2.45μg

Vitamin K

13.4%16μg

Phytomenadione or phylloquinone

2.45 μgvs16 μg

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

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Minerals

Cookies, sugar wafer, with creme filling, sugar freevs Baked Red Potatoes

0%0mg

Calcium

5.17%51.7mg

0 mgvs51.7 mg

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

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3.98%0.036mg

Copper

111%1mg

0.036 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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15%1.2mg

Iron

50.3%4.02mg

1.2 mgvs4.02 mg

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

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1.57%6.6mg

Magnesium

38.3%161mg

6.6 mgvs161 mg

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

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10.4%0.24mg

Manganese

43.2%0.99mg

0.24 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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5.4%37.7mg

Phosphorus

59%414mg

37.7 mgvs414 mg

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

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1.58%53.7mg

Potassium

92%3132mg

53.7 mgvs3132 mg

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

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10.8%5.93μg

Selenium

5.93 μgvsNA μg

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

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4.46%67mg

Sodium

4.6%69mg

67 mgvs69 mg

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

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1.7%0.19mg

Zinc

21%2.3mg

0.19 mgvs2.3 mg

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

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0.018%0.66g

Water

12%441g

0.66 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, sugar wafer, with creme filling, sugar free vs Baked Red Potatoes:

Cookies, sugar wafer, with creme filling, sugar free have 6.3 times more Vitamin E than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.8 times more Vitamin B1, 2 times more Vitamin B2, 5.4 times more Vitamin B3, 21.2 times more Vitamin B5, 143.8 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin C and 6.6 times more Vitamin K than Cookies, sugar wafer, with creme filling, sugar free.
Both Cookies, sugar wafer, with creme filling, sugar free as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cookies, sugar wafer, with creme filling, sugar free vs Baked Red Potatoes:

Baked Whole Red Potatoes contain more Calcium, 27.9 times more Copper, 3.3 times more Iron, 24.4 times more Magnesium, 4.2 times more Manganese, 11 times more Phosphorus, 58.4 times more Potassium, 12.2 times more Zinc and 668.5 times more Water than Cookies, sugar wafer, with creme filling, sugar free.

Comparison of macro-nutrients per 500 calories:

Cookies, sugar wafer, with creme filling, sugar free have 31.2 times more Fat, 17.4 times more Saturated Fat, 8.1 times more Omega 3, 33.5 times more Omega 6 and 1.3 times more Fiber than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.8 times more Carbohydrate, more Sugars and 3.9 times more Protein than Cookies, sugar wafer, with creme filling, sugar free.
Both Cookies, sugar wafer, with creme filling, sugar free and Baked Whole Red Potatoes have similar amounts of Energy per 500 kcal.
Both Cookies, sugar wafer, with creme filling, sugar free as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cookies, sugar wafer, with creme filling, sugar freeVS Cookies, sugar wafers with creme filling, regularBaked Red PotatoesVS Cookies, sugar wafers with creme filling, regularCookies, sugar wafer, with creme filling, sugar freeVS 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, sugar wafer, with creme filling, sugar freeVS Baked Red Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Cookies, sugar wafer, with creme filling, sugar free or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: