Comparing Nutrients in 500 calories Baked White PotatoesVS Cookie, chocolate, with icing or coating

Weight per 500 calories

Baked White Potatoes

544g

Cookie, chocolate, with icing or coating

99g

Cookie, chocolate, with icing or coating has 5.5 times more energy per unit of mass than Baked Whole White Potatoes, which is very high in comparison to other foods. Baked White Potatoes having average energy density.

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

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Cookie, chocolate, with icing or coating

43%

53%

500 kcal ▼

Macro Nutrients

Baked White Potatoesvs Cookie, chocolate, with icing or coating

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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0.84%0.82g

Fat

24.6%24g

0.82 gvs24 g

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

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0.68%0.22g

Saturated Fat

51%16.3g

0.22 gvs16.3 g

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

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5.1%0.082g

Omega 3

13%0.21g

0.082 gvs0.21 g

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

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1.57%0.27g

Omega 6

19.6%3.34g

0.27 gvs3.34 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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88%115g

Carbohydrate

51.5%67g

115 gvs67 g

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

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11.5%8.3g

Sugars

43.5%31.6g

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

8.3 gvs31.6 g

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

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2.7%1.96g

Fructose

≤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]

1.96 gvsNA g

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

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%3.42g

Glucose

3.42 gvsNA g

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

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%2.17g

Sucrose

2.17 gvsNA g

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

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30%11.4g

Fiber

5.97%2.27g

11.4 gvs2.27 g

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

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20.4%11.4g

Protein

7.92%4.44g

11.4 gvs4.44 g

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

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Vitamins

Baked White Potatoesvs Cookie, chocolate, with icing or coating

0.6%5.43μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

5.43 μgvs0 μg

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

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21.7%0.26mg

Vitamin B1

24%0.29mg

Thiamine

0.26 mgvs0.29 mg

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

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18%0.23mg

Vitamin B2

14.4%0.19mg

Riboflavin

0.23 mgvs0.19 mg

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

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52%8.3mg

Vitamin B3

15.4%2.47mg

Niacin, nicotinic acid, niacinamide

8.3 mgvs2.47 mg

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

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41.6%2.1mg

Vitamin B5

Pantothenic acid

2.1 mgvsNA mg

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

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88.2%1.15mg

Vitamin B6

1.74%0.023mg

Pyridoxine

1.15 mgvs0.023 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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51.6%207μg

Vitamin B9

14.3%57μg

Folates and Folic Acid

207 μgvs57 μg

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

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0%0μg

Vitamin B12

0.82%0.02μg

Cobalamin

0 μgvs0.02 μg

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

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76%68.5mg

Vitamin C

0%0mg

Ascorbic acid

68.5 mgvs0 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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1.45%0.22mg

Vitamin E

18.3%2.75mg

Tocopherols and Tocotrienols

0.22 mgvs2.75 mg

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

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12.2%14.7μg

Vitamin K

5.67%6.8μg

Phytomenadione or phylloquinone

14.7 μgvs6.8 μg

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

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Minerals

Baked White Potatoesvs Cookie, chocolate, with icing or coating

5.43%54.3mg

Calcium

1.48%14.8mg

54.3 mgvs14.8 mg

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

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76.7%0.69mg

Copper

29.3%0.26mg

0.69 mgvs0.26 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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43.5%3.48mg

Iron

37%2.96mg

3.48 mgvs2.96 mg

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

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35%147mg

Magnesium

5.87%24.7mg

147 mgvs24.7 mg

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

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44.7%1.03mg

Manganese

1.03 mgvsNA 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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58.2%408mg

Phosphorus

10.6%74mg

408 mgvs74 mg

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

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87%2957mg

Potassium

2.76%94mg

2957 mgvs94 mg

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

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4.94%2.7μg

Selenium

21%11.6μg

2.7 μgvs11.6 μg

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

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2.54%38mg

Sodium

25%375mg

38 mgvs375 mg

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

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17.3%1.9mg

Zinc

2.7%0.3mg

1.9 mgvs0.3 mg

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

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11%410g

Water

0.053%1.97g

410 gvs1.97 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 Baked White Potatoes vs Cookie, chocolate, with icing or coating:

Baked Whole White Potatoes have 1.2 times more Vitamin B2, 3.4 times more Vitamin B3, 50.6 times more Vitamin B6, 3.6 times more Vitamin B9, more Vitamin C and 2.2 times more Vitamin K than Cookie, chocolate, with icing or coating.
While Cookie, chocolate, with icing or coating contains 12.7 times more Vitamin E than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Cookie, chocolate, with icing or coating have similar amounts of Vitamin B1 per 500 kcal.
Both Baked Whole White Potatoes as well as Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

Baked Whole White Potatoes have 3.7 times more Calcium, 2.6 times more Copper, 6 times more Magnesium, 5.5 times more Phosphorus, 31.6 times more Potassium, 6.4 times more Zinc and 207.8 times more Water than Cookie, chocolate, with icing or coating.
While Cookie, chocolate, with icing or coating contains 4.3 times more Selenium and 9.9 times more Sodium than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Cookie, chocolate, with icing or coating have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Baked Whole White Potatoes have 1.7 times more Carbohydrate, 5 times more Fiber and 2.6 times more Protein than Cookie, chocolate, with icing or coating.
While Cookie, chocolate, with icing or coating contains 29.3 times more Fat, 74.9 times more Saturated Fat, 2.6 times more Omega 3, 12.5 times more Omega 6 and 3.8 times more Sugars than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Cookie, chocolate, with icing or coating have similar amounts of Energy per 500 kcal.
Both Baked Whole White Potatoes as well as Cookie, chocolate, with icing or coating have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked White PotatoesVS Baked Red PotatoesCookie, chocolate, with icing or coatingVS Baked Red PotatoesBaked White PotatoesVS Tortillas, ready-to-bake or -fry, whole wheatCookie, chocolate, with icing or coatingVS Tortillas, ready-to-bake or -fry, whole wheat

Compare Foods

Comparing Nutrients in 500 calories Baked White PotatoesVS Cookie, chocolate, with icing or coating

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: