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

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Cookies, gluten-free, chocolate wafer

51%

46%

7 oz ▼

Macro Nutrients

Baked White Potatoesvs Cookies, gluten-free, chocolate wafer

6.3%183kcal

Energy

37%1074kcal

183 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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32%42g

Carbohydrate

96%125g

42 gvs125 g

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

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4.2%3.04g

Sugars

112%81.3g

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

3.04 gvs81.3 g

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

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0.99%0.71g

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]

0.71 gvs0 g

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

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%1.25g

Glucose

%0g

1.25 gvs0 g

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

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%0.79g

Sucrose

%73.6g

0.79 gvs73.6 g

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

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11%4.17g

Fiber

8.36%3.18g

4.17 gvs3.18 g

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

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7.44%4.17g

Protein

14.4%8.06g

4.17 gvs8.06 g

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

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Vitamins

Baked White 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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7.94%0.095mg

Vitamin B1

Thiamine

0.095 mgvsNA mg

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

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6.56%0.085mg

Vitamin B2

Riboflavin

0.085 mgvsNA mg

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

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19%3.03mg

Vitamin B3

Niacin, nicotinic acid, niacinamide

3.03 mgvsNA mg

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

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15.2%0.76mg

Vitamin B5

17%0.85mg

Pantothenic acid

0.76 mgvs0.85 mg

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

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32.2%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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19%75.4μg

Vitamin B9

Folates and Folic Acid

75.4 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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0.53%0.079mg

Vitamin E

Tocopherols and Tocotrienols

0.079 mgvsNA mg

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

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4.47%5.36μg

Vitamin K

Phytomenadione or phylloquinone

5.36 μgvsNA μg

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

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Minerals

Baked White Potatoesvs Cookies, gluten-free, chocolate wafer

2%20mg

Calcium

21.6%216mg

20 mgvs216 mg

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

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28%0.25mg

Copper

57%0.51mg

0.25 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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16%1.27mg

Iron

91%7.3mg

1.27 mgvs7.3 mg

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

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12.8%53.6mg

Magnesium

19.4%81.4mg

53.6 mgvs81.4 mg

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

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16.3%0.38mg

Manganese

35.5%0.82mg

0.38 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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21.3%149mg

Phosphorus

41%286mg

149 mgvs286 mg

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

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31.8%1080mg

Potassium

20%675mg

1080 mgvs675 mg

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

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1.8%0.99μg

Selenium

0.99 μgvsNA μg

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

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0.93%14mg

Sodium

16%242mg

14 mgvs242 mg

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

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6.3%0.69mg

Zinc

14%1.55mg

0.69 mgvs1.55 mg

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

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4.05%150g

Water

0.073%2.7g

150 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 White Potatoes vs Cookies, gluten-free, chocolate wafer:

Both Baked Whole White Potatoes and Cookies, gluten-free, chocolate wafer have similar amounts of Vitamin B5 per 7 oz.

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

Baked Whole White Potatoes have 1.6 times more Potassium and 55.1 times more Water than Cookies, gluten-free, chocolate wafer.
While Cookies, gluten-free, chocolate wafer contain 10.9 times more Calcium, 2 times more Copper, 5.7 times more Iron, 1.5 times more Magnesium, 2.2 times more Manganese, 1.9 times more Phosphorus, 17.4 times more Sodium and 2.2 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 7 ounces:

Baked Whole White Potatoes have 1.3 times more Fiber than Cookies, gluten-free, chocolate wafer.
While Cookies, gluten-free, chocolate wafer contain 5.9 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 times more Carbohydrate, 26.8 times more Sugars and 1.9 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White 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 White PotatoesVS Baked Red PotatoesCookies, gluten-free, chocolate waferVS Baked Red PotatoesBaked White PotatoesVS Cookies, gluten-free, lemon waferCookies, gluten-free, chocolate waferVS Cookies, gluten-free, lemon wafer

Compare Foods

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: