Comparing Nutrients in 100 calories Cookies, shortbread, commercially prepared, plainVS Baked White Potatoes

Weight per 100 calories

Cookies, shortbread, commercially prepared, plain

19.5g

Baked White Potatoes

109g

Cookies, shortbread, commercially prepared, plain have 5.6 times more energy per 100g than Baked White Potatoes. It has very high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 100 calories - Cookies, shortbread, commercially prepared, plain or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Cookies, shortbread, commercially prepared, plain

46%

50%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

Cookies, shortbread, commercially prepared, plainvs Baked White Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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5.26%5.1g

Fat

0.17%0.16g

5.1 gvs0.16 g

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

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4.93%1.58g

Saturated Fat

0.14%0.043g

1.58 gvs0.043 g

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

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11%0.18g

Omega 3

1%0.016g

0.18 gvs0.016 g

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

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8.44%1.43g

Omega 6

0.31%0.053g

1.43 gvs0.053 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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9.55%12.4g

Carbohydrate

17.6%23g

12.4 gvs23 g

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

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5.8%4.2g

Sugars

2.3%1.66g

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

4.2 gvs1.66 g

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

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0.081%0.058g

Fructose

0.54%0.39g

≤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]

0.058 gvs0.39 g

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

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%0.07g

Glucose

%0.68g

0.07 gvs0.68 g

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

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%4.1g

Sucrose

%0.43g

4.1 gvs0.43 g

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

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0.67%0.25g

Fiber

6%2.3g

0.25 gvs2.3 g

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

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1.87%1.04g

Protein

4.08%2.3g

1.04 gvs2.3 g

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

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Vitamins

Cookies, shortbread, commercially prepared, plainvs Baked White Potatoes

0%0μg

Vitamin A

0.12%1.1μg

RAE, retinol activity equivalents

0 μgvs1.1 μg

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

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5.72%0.069mg

Vitamin B1

4.35%0.052mg

Thiamine

0.069 mgvs0.052 mg

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

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4.7%0.061mg

Vitamin B2

3.6%0.047mg

Riboflavin

0.061 mgvs0.047 mg

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

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4%0.64mg

Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

0.64 mgvs1.66 mg

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

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1.25%0.062mg

Vitamin B5

8.33%0.42mg

Pantothenic acid

0.062 mgvs0.42 mg

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

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1.06%0.014mg

Vitamin B6

17.6%0.23mg

Pyridoxine

0.014 mgvs0.23 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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3.94%15.8μg

Vitamin B9

10.3%41.3μg

Folates and Folic Acid

15.8 μgvs41.3 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

15.2%13.7mg

Ascorbic acid

0 mgvs13.7 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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3.16%0.47mg

Vitamin E

0.29%0.043mg

Tocopherols and Tocotrienols

0.47 mgvs0.043 mg

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

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1.8%2.14μg

Vitamin K

2.45%2.93μg

Phytomenadione or phylloquinone

2.14 μgvs2.93 μg

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

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Minerals

Cookies, shortbread, commercially prepared, plainvs Baked White Potatoes

0.25%2.53mg

Calcium

1.1%11mg

2.53 mgvs11 mg

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

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1.95%0.018mg

Copper

15.3%0.14mg

0.018 mgvs0.14 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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7.25%0.58mg

Iron

8.7%0.7mg

0.58 mgvs0.7 mg

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

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0.65%2.72mg

Magnesium

7%29.3mg

2.72 mgvs29.3 mg

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

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3.32%0.076mg

Manganese

8.93%0.21mg

0.076 mgvs0.21 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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1.83%13mg

Phosphorus

11.6%81.5mg

13 mgvs81.5 mg

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

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0.5%17mg

Potassium

17.4%591mg

17 mgvs591 mg

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

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2.2%1.2μg

Selenium

0.99%0.54μg

1.2 μgvs0.54 μg

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

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4.58%68.7mg

Sodium

0.51%7.6mg

68.7 mgvs7.6 mg

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

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0.87%0.095mg

Zinc

3.46%0.38mg

0.095 mgvs0.38 mg

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

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0.019%0.7g

Water

2.2%82g

0.7 gvs82 g

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

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Lets compare vitamin content per 100 calories of Cookies, shortbread, commercially prepared, plain vs Baked White Potatoes:

Cookies, shortbread, commercially prepared, plain have 1.3 times more Vitamin B1, 1.3 times more Vitamin B2 and 10.9 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.6 times more Vitamin B3, 6.7 times more Vitamin B5, 16.6 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin K than Cookies, shortbread, commercially prepared, plain.
Both Cookies, shortbread, commercially prepared, plain as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cookies, shortbread, commercially prepared, plain vs Baked White Potatoes:

Cookies, shortbread, commercially prepared, plain have 2.2 times more Selenium and 9 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 4.3 times more Calcium, 7.9 times more Copper, 10.8 times more Magnesium, 2.7 times more Manganese, 6.3 times more Phosphorus, 34.5 times more Potassium, 4 times more Zinc and 117.1 times more Water than Cookies, shortbread, commercially prepared, plain.
Both Cookies, shortbread, commercially prepared, plain and Baked Whole White Potatoes have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cookies, shortbread, commercially prepared, plain have 31.3 times more Fat, 36.3 times more Saturated Fat, 11 times more Omega 3, 26.9 times more Omega 6 and 2.5 times more Sugars than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.8 times more Carbohydrate, 9 times more Fiber and 2.2 times more Protein than Cookies, shortbread, commercially prepared, plain.
Both Cookies, shortbread, commercially prepared, plain and Baked Whole White Potatoes have similar amounts of Energy per 100 kcal.
Both Cookies, shortbread, commercially prepared, plain as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cookies, shortbread, commercially prepared, plainVS Cookies, brownies, dry mix, sugar freeBaked White PotatoesVS Cookies, brownies, dry mix, sugar freeCookies, shortbread, commercially prepared, plainVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 100 calories Cookies, shortbread, commercially prepared, plainVS Baked White Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Cookies, shortbread, commercially prepared, plain or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: