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Comparing Nutrients in 100 calories Oat FlourVS Baked White Potatoes

Weight per 100 calories

Oat Flour
25g
Baked White Potatoes
109g

Oat Flour has 4.4 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 - Oat Flour or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Oat Flour
15%
20%
65%
Baked White Potatoes
9%
1%
90%
100 kcal ▼

Macro Nutrients

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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2.33%2.26g
Fat
0.17%0.16g
2.26 gvs0.16 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.24%0.4g
Saturated Fat
0.14%0.043g
0.4 gvs0.043 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.24%0.036g
Omega 3
1%0.016g
0.036 gvs0.016 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.64%0.79g
Omega 6
0.31%0.053g
0.79 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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12.5%16.3g
Carbohydrate
17.6%23g
16.3 gvs23 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.27%0.2g
Sugars
2.3%1.66g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.2 gvs1.66 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
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 gvs0.39 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.025g
Glucose
%0.68g
0.025 gvs0.68 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.12g
Sucrose
%0.43g
0.12 gvs0.43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.23%1.6g
Fiber
6%2.3g
1.6 gvs2.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.48%3.63g
Protein
4.08%2.3g
3.63 gvs2.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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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14.3%0.17mg
Vitamin B1
4.35%0.052mg
Thiamine
0.17 mgvs0.052 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.4%0.031mg
Vitamin B2
3.6%0.047mg
Riboflavin
0.031 mgvs0.047 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.3%0.36mg
Vitamin B3
10.4%1.66mg
Niacin, nicotinic acid, niacinamide
0.36 mgvs1.66 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1%0.05mg
Vitamin B5
8.33%0.42mg
Pantothenic acid
0.05 mgvs0.42 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.4%0.031mg
Vitamin B6
17.6%0.23mg
Pyridoxine
0.031 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2%7.92μg
Vitamin B9
10.3%41.3μg
Folates and Folic Acid
7.92 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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1.16%0.17mg
Vitamin E
0.29%0.043mg
Tocopherols and Tocotrienols
0.17 mgvs0.043 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.66%0.79μg
Vitamin K
2.45%2.93μg
Phytomenadione or phylloquinone
0.79 μgvs2.93 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.36%13.6mg
Calcium
1.1%11mg
13.6 mgvs11 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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12%0.11mg
Copper
15.3%0.14mg
0.11 mgvs0.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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12.4%0.99mg
Iron
8.7%0.7mg
0.99 mgvs0.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.5%35.6mg
Magnesium
7%29.3mg
35.6 mgvs29.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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43.3%0.99mg
Manganese
8.93%0.21mg
0.99 mgvs0.21 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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16%112mg
Phosphorus
11.6%81.5mg
112 mgvs81.5 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.7%92mg
Potassium
17.4%591mg
92 mgvs591 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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15.3%8.4μg
Selenium
0.99%0.54μg
8.4 μgvs0.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.31%4.7mg
Sodium
0.51%7.6mg
4.7 mgvs7.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.2%0.79mg
Zinc
3.46%0.38mg
0.79 mgvs0.38 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.057%2.1g
Water
2.2%82g
2.1 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 Oat Flour vs Baked White Potatoes:
Comparing minerals per 100 calories for Oat Flour vs Baked White Potatoes:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: