Comparing Nutrients in 7 ounces Baked White PotatoesVS Cookies, graham crackers, chocolate-coated

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Cookies, graham crackers, chocolate-coated

45%

52%

7 oz ▼

Macro Nutrients

Baked White Potatoesvs Cookies, graham crackers, chocolate-coated

6.3%183kcal

Energy

34.2%992kcal

183 kcalvs992 kcal

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

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0.31%0.3g

Fat

52.8%51g

0.3 gvs51 g

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

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0.25%0.079g

Saturated Fat

107%34g

0.079 gvs34 g

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

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1.86%0.03g

Omega 3

6.57%0.11g

0.03 gvs0.11 g

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

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0.57%0.097g

Omega 6

52.6%8.94g

0.097 gvs8.94 g

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

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0%0mg

Cholesterol

0.68%2mg

0 mgvs2 mg

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

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32%42g

Carbohydrate

102%133g

42 gvs133 g

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

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4.2%3.04g

Sugars

102%74g

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

3.04 gvs74 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

11.5%4.37g

4.17 gvs4.37 g

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

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7.44%4.17g

Protein

14%7.94g

4.17 gvs7.94 g

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

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Vitamins

Baked White Potatoesvs Cookies, graham crackers, chocolate-coated

0.22%2μg

Vitamin A

0.44%3.97μg

RAE, retinol activity equivalents

2 μgvs3.97 μg

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

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7.94%0.095mg

Vitamin B1

44.7%0.54mg

Thiamine

0.095 mgvs0.54 mg

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

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6.56%0.085mg

Vitamin B2

23%0.3mg

Riboflavin

0.085 mgvs0.3 mg

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

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19%3.03mg

Vitamin B3

21%3.37mg

Niacin, nicotinic acid, niacinamide

3.03 mgvs3.37 mg

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

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15.2%0.76mg

Vitamin B5

15%0.75mg

Pantothenic acid

0.76 mgvs0.75 mg

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

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32.2%0.42mg

Vitamin B6

9.77%0.13mg

Pyridoxine

0.42 mgvs0.13 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

25%99μg

Folates and Folic Acid

75.4 μgvs99 μg

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

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0%0μg

Vitamin B12

8.27%0.2μg

Cobalamin

0 μgvs0.2 μg

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

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27.8%25mg

Vitamin C

0.22%0.2mg

Ascorbic acid

25 mgvs0.2 mg

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

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0%0IU

Vitamin D

0.33%2IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs2 IU

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

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0.53%0.079mg

Vitamin E

13%1.96mg

Tocopherols and Tocotrienols

0.079 mgvs1.96 mg

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

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4.47%5.36μg

Vitamin K

10.6%12.7μg

Phytomenadione or phylloquinone

5.36 μgvs12.7 μg

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

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Minerals

Baked White Potatoesvs Cookies, graham crackers, chocolate-coated

2%20mg

Calcium

9.13%91mg

20 mgvs91 mg

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

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28%0.25mg

Copper

42.8%0.38mg

0.25 mgvs0.38 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

49.6%3.97mg

1.27 mgvs3.97 mg

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

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12.8%53.6mg

Magnesium

7.56%31.8mg

53.6 mgvs31.8 mg

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

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16.3%0.38mg

Manganese

40%0.92mg

0.38 mgvs0.92 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

24.7%173mg

149 mgvs173 mg

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

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31.8%1080mg

Potassium

15.6%530mg

1080 mgvs530 mg

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

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1.8%0.99μg

Selenium

40%22μg

0.99 μgvs22 μg

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

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0.93%14mg

Sodium

35%526mg

14 mgvs526 mg

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

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6.3%0.69mg

Zinc

3.6%0.4mg

0.69 mgvs0.4 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 Cookies, graham crackers, chocolate-coated:

Baked Whole White Potatoes have 3.3 times more Vitamin B6 and 126 times more Vitamin C than Cookies, graham crackers, chocolate-coated.
While Cookies, graham crackers, chocolate-coated contain 5.6 times more Vitamin B1, 3.5 times more Vitamin B2, 1.3 times more Vitamin B9, more Vitamin B12, 24.8 times more Vitamin E and 2.4 times more Vitamin K than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Cookies, graham crackers, chocolate-coated have similar amounts of Vitamin B3 and Vitamin B5 per 7 oz.
Both Baked Whole White Potatoes as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Cookies, graham crackers, chocolate-coated:

Baked Whole White Potatoes have 1.7 times more Magnesium, 2 times more Potassium, 1.8 times more Zinc and 37.7 times more Water than Cookies, graham crackers, chocolate-coated.
While Cookies, graham crackers, chocolate-coated contain 4.6 times more Calcium, 1.5 times more Copper, 3.1 times more Iron, 2.5 times more Manganese, 22.2 times more Selenium and 37.9 times more Sodium than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Cookies, graham crackers, chocolate-coated have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Cookies, graham crackers, chocolate-coated contain 5.4 times more Energy, 172 times more Fat, 430 times more Saturated Fat, 3.5 times more Omega 3, 92 times more Omega 6, 3.2 times more Carbohydrate, 24.4 times more Sugars and 1.9 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Cookies, graham crackers, chocolate-coated have similar amounts of Fiber per 7 oz.
Both Baked Whole White Potatoes as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Baked White PotatoesVS Baked Red PotatoesCookies, graham crackers, chocolate-coatedVS Baked Red PotatoesBaked White PotatoesVS Cookies, molassesCookies, graham crackers, chocolate-coatedVS Cookies, molasses

Compare Foods

Comparing Nutrients in 7 ounces Baked White PotatoesVS Cookies, graham crackers, chocolate-coated

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: