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Comparing Nutrients in 5 ounces Cookies, coconut macaroonVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Cookies, coconut macaroon
3%
44%
53%
Baked White Potatoes
9%
1%
90%
5 oz ▼

Macro Nutrients

22.5%652kcal
Energy
4.5%130kcal
652 kcalvs130 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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33%32g
Fat
0.22%0.21g
32 gvs0.21 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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89%28.5g
Saturated Fat
0.18%0.057g
28.5 gvs0.057 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.25%0.068g
Omega 3
1.33%0.021g
0.068 gvs0.021 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6.35%1.1g
Omega 6
0.41%0.069g
1.1 gvs0.069 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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66.8%86.8g
Carbohydrate
23%30g
86.8 gvs30 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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88.3%64g
Sugars
3%2.17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
64 gvs2.17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.7%0.51g
≤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 gvs0.51 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.89g
NA gvs0.89 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.57g
NA gvs0.57 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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19%7.23g
Fiber
7.83%2.98g
7.23 gvs2.98 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.64%4.3g
Protein
5.3%2.98g
4.3 gvs2.98 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0.16%1.4μg
RAE, retinol activity equivalents
0 μgvs1.4 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.36%0.028mg
Vitamin B1
5.67%0.068mg
Thiamine
0.028 mgvs0.068 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.54%0.085mg
Vitamin B2
4.7%0.061mg
Riboflavin
0.085 mgvs0.061 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.95%0.31mg
Vitamin B3
13.5%2.17mg
Niacin, nicotinic acid, niacinamide
0.31 mgvs2.17 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
11%0.54mg
Pantothenic acid
NA mgvs0.54 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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10.5%0.14mg
Vitamin B6
23%0.3mg
Pyridoxine
0.14 mgvs0.3 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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1.06%4.25μg
Vitamin B9
13.5%54μg
Folates and Folic Acid
4.25 μgvs54 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
20%18mg
Ascorbic acid
0 mgvs18 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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1.8%0.27mg
Vitamin E
0.38%0.057mg
Tocopherols and Tocotrienols
0.27 mgvs0.057 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.3%1.56μg
Vitamin K
3.2%3.83μg
Phytomenadione or phylloquinone
1.56 μgvs3.83 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.71%7.1mg
Calcium
1.4%14mg
7.1 mgvs14 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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42.4%0.38mg
Copper
20%0.18mg
0.38 mgvs0.18 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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14.5%1.16mg
Iron
11.3%0.91mg
1.16 mgvs0.91 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.8%41mg
Magnesium
9.1%38.3mg
41 mgvs38.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
11.6%0.27mg
NA mgvs0.27 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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13.8%96mg
Phosphorus
15%106mg
96 mgvs106 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.13%174mg
Potassium
22.7%771mg
174 mgvs771 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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17.5%9.64μg
Selenium
1.3%0.71μg
9.64 μgvs0.71 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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22.8%342mg
Sodium
0.66%9.92mg
342 mgvs9.92 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.4%1.03mg
Zinc
4.5%0.5mg
1.03 mgvs0.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.44%16.3g
Water
2.9%107g
16.3 gvs107 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Cookies, coconut macaroon vs Baked White Potatoes:
Comparing minerals per 5 ounces for Cookies, coconut macaroon vs Baked White Potatoes:
Comparison of macro-nutrients per 5 ounces:



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