Comparing Nutrients in 7 ounces Baked White PotatoesVS Cookie, chocolate, with icing or coating

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Cookie, chocolate, with icing or coating

43%

53%

7 oz ▼

Macro Nutrients

Baked White Potatoesvs Cookie, chocolate, with icing or coating

6.3%183kcal

Energy

34.7%1006kcal

183 kcalvs1006 kcal

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

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0.31%0.3g

Fat

49.5%48g

0.3 gvs48 g

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

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0.25%0.079g

Saturated Fat

102%32.7g

0.079 gvs32.7 g

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

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1.86%0.03g

Omega 3

26.4%0.42g

0.03 gvs0.42 g

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

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0.57%0.097g

Omega 6

39.5%6.7g

0.097 gvs6.7 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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32%42g

Carbohydrate

104%135g

42 gvs135 g

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

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4.2%3.04g

Sugars

87.6%63.5g

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

3.04 gvs63.5 g

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

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0.99%0.71g

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]

0.71 gvsNA g

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

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%1.25g

Glucose

1.25 gvsNA g

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

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%0.79g

Sucrose

0.79 gvsNA g

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

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11%4.17g

Fiber

12%4.56g

4.17 gvs4.56 g

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

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7.44%4.17g

Protein

16%8.93g

4.17 gvs8.93 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

0.22%2μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2 μgvs0 μg

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

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7.94%0.095mg

Vitamin B1

48%0.58mg

Thiamine

0.095 mgvs0.58 mg

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

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6.56%0.085mg

Vitamin B2

29%0.38mg

Riboflavin

0.085 mgvs0.38 mg

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

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19%3.03mg

Vitamin B3

31%4.96mg

Niacin, nicotinic acid, niacinamide

3.03 mgvs4.96 mg

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

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15.2%0.76mg

Vitamin B5

Pantothenic acid

0.76 mgvsNA mg

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

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32.2%0.42mg

Vitamin B6

3.5%0.046mg

Pyridoxine

0.42 mgvs0.046 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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19%75.4μg

Vitamin B9

28.8%115μg

Folates and Folic Acid

75.4 μgvs115 μg

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

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0%0μg

Vitamin B12

1.65%0.04μg

Cobalamin

0 μgvs0.04 μg

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

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27.8%25mg

Vitamin C

0%0mg

Ascorbic acid

25 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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0.53%0.079mg

Vitamin E

37%5.54mg

Tocopherols and Tocotrienols

0.079 mgvs5.54 mg

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

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4.47%5.36μg

Vitamin K

11.4%13.7μg

Phytomenadione or phylloquinone

5.36 μgvs13.7 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

2%20mg

Calcium

2.98%29.8mg

20 mgvs29.8 mg

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

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28%0.25mg

Copper

59%0.53mg

0.25 mgvs0.53 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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16%1.27mg

Iron

74.4%5.95mg

1.27 mgvs5.95 mg

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

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12.8%53.6mg

Magnesium

12%49.6mg

53.6 mgvs49.6 mg

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

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16.3%0.38mg

Manganese

0.38 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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21.3%149mg

Phosphorus

21.3%149mg

149 mgvs149 mg

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

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31.8%1080mg

Potassium

5.54%189mg

1080 mgvs189 mg

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

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1.8%0.99μg

Selenium

42.6%23.4μg

0.99 μgvs23.4 μg

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

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0.93%14mg

Sodium

50.3%754mg

14 mgvs754 mg

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

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6.3%0.69mg

Zinc

5.4%0.6mg

0.69 mgvs0.6 mg

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

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4.05%150g

Water

0.11%3.97g

150 gvs3.97 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 White Potatoes vs Cookie, chocolate, with icing or coating:

Baked Whole White Potatoes have 9.2 times more Vitamin B6 and more Vitamin C than Cookie, chocolate, with icing or coating.
While Cookie, chocolate, with icing or coating contains 6 times more Vitamin B1, 4.4 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B9, 69.8 times more Vitamin E and 2.6 times more Vitamin K than Baked Whole White Potatoes.
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 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Cookie, chocolate, with icing or coating:

Baked Whole White Potatoes have 5.7 times more Potassium and 37.7 times more Water than Cookie, chocolate, with icing or coating.
While Cookie, chocolate, with icing or coating contains 1.5 times more Calcium, 2.1 times more Copper, 4.7 times more Iron, 23.6 times more Selenium and 54.3 times more Sodium than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Cookie, chocolate, with icing or coating have similar amounts of Magnesium, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Cookie, chocolate, with icing or coating contains 5.5 times more Energy, 161.3 times more Fat, 412.5 times more Saturated Fat, 14.2 times more Omega 3, 69.1 times more Omega 6, 3.2 times more Carbohydrate, 20.9 times more Sugars and 2.1 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Cookie, chocolate, with icing or coating have similar amounts of Fiber per 7 oz.
Both Baked Whole White Potatoes as well as Cookie, chocolate, with icing or coating have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

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 7 ounces Baked White PotatoesVS Cookie, chocolate, with icing or coating

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: