Comparing Nutrients in 7 ounces Baked Red PotatoesVS Cookies, gluten-free, chocolate wafer

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Cookies, gluten-free, chocolate wafer

51%

46%

7 oz ▼

Macro Nutrients

Baked Red Potatoesvs Cookies, gluten-free, chocolate wafer

5.95%173kcal

Energy

37%1074kcal

173 kcalvs1074 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.31%0.3g

Fat

62.2%60.4g

0.3 gvs60.4 g

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

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0.25%0.079g

Saturated Fat

95%30.4g

0.079 gvs30.4 g

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

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1.86%0.03g

Omega 3

15.4%0.25g

0.03 gvs0.25 g

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

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0.57%0.097g

Omega 6

25%4.23g

0.097 gvs4.23 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0 mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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30%39g

Carbohydrate

96%125g

39 gvs125 g

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

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3.9%2.84g

Sugars

112%81.3g

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

2.84 gvs81.3 g

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

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1.2%0.87g

Fructose

0%0g

≤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]

0.87 gvs0 g

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

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%1.1g

Glucose

%0g

1.1 gvs0 g

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

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%0.89g

Sucrose

%73.6g

0.89 gvs73.6 g

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

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9.4%3.57g

Fiber

8.36%3.18g

3.57 gvs3.18 g

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

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8.15%4.56g

Protein

14.4%8.06g

4.56 gvs8.06 g

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

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Vitamins

Baked Red Potatoesvs Cookies, gluten-free, chocolate wafer

0.22%2μg

Vitamin A

RAE, retinol activity equivalents

2 μgvsNA μg

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

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12%0.14mg

Vitamin B1

Thiamine

0.14 mgvsNA mg

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

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7.63%0.099mg

Vitamin B2

Riboflavin

0.099 mgvsNA mg

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

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19.8%3.17mg

Vitamin B3

Niacin, nicotinic acid, niacinamide

3.17 mgvsNA mg

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

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13.5%0.68mg

Vitamin B5

17%0.85mg

Pantothenic acid

0.68 mgvs0.85 mg

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

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32.4%0.42mg

Vitamin B6

Pyridoxine

0.42 mgvsNA 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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13.4%53.6μg

Vitamin B9

Folates and Folic Acid

53.6 μgvsNA μg

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

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

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27.8%25mg

Vitamin C

Ascorbic acid

25 mgvsNA mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.06%0.16mg

Vitamin E

Tocopherols and Tocotrienols

0.16 mgvsNA mg

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

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4.63%5.56μg

Vitamin K

Phytomenadione or phylloquinone

5.56 μgvsNA μg

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

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Minerals

Baked Red Potatoesvs Cookies, gluten-free, chocolate wafer

1.8%18mg

Calcium

21.6%216mg

18 mgvs216 mg

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

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38.4%0.35mg

Copper

57%0.51mg

0.35 mgvs0.51 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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17.4%1.4mg

Iron

91%7.3mg

1.4 mgvs7.3 mg

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

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13.2%55.6mg

Magnesium

19.4%81.4mg

55.6 mgvs81.4 mg

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

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15%0.34mg

Manganese

35.5%0.82mg

0.34 mgvs0.82 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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20.4%143mg

Phosphorus

41%286mg

143 mgvs286 mg

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

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32%1082mg

Potassium

20%675mg

1082 mgvs675 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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1.6%24mg

Sodium

16%242mg

24 mgvs242 mg

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

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7.2%0.79mg

Zinc

14%1.55mg

0.79 mgvs1.55 mg

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

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4.1%152g

Water

0.073%2.7g

152 gvs2.7 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Cookies, gluten-free, chocolate wafer:

Cookies, gluten-free, chocolate wafer contain 1.3 times more Vitamin B5 than Baked Whole Red Potatoes.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Cookies, gluten-free, chocolate wafer:

Baked Whole Red Potatoes have 1.6 times more Potassium and 56 times more Water than Cookies, gluten-free, chocolate wafer.
While Cookies, gluten-free, chocolate wafer contain 12.1 times more Calcium, 1.5 times more Copper, 5.2 times more Iron, 1.5 times more Magnesium, 2.4 times more Manganese, 2 times more Phosphorus, 10.2 times more Sodium and 2 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 7 ounces:

Cookies, gluten-free, chocolate wafer contain 6.2 times more Energy, 202.8 times more Fat, 382.5 times more Saturated Fat, 8.3 times more Omega 3, 43.6 times more Omega 6, 3.2 times more Carbohydrate, 28.7 times more Sugars and 1.8 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Cookies, gluten-free, chocolate wafer have similar amounts of Fiber per 7 oz.
Both Baked Whole Red Potatoes as well as Cookies, gluten-free, chocolate wafer have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Baked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with SaltCookies, gluten-free, chocolate waferVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Cookies, gluten-free, lemon waferCookies, gluten-free, chocolate waferVS Cookies, gluten-free, lemon wafer

Compare Foods

Comparing Nutrients in 7 ounces Baked Red PotatoesVS Cookies, gluten-free, chocolate wafer

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: