Comparing Nutrients in 14 ounces Baked White Potatoes VS Oats

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Oats	17%	16%	67%

Macro Nutrients

	Baked White Potatoes	Oats	Recommended Dietary Allowance
Energy	12.6% 365kcal	53.2% 1544kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	28.2% 27.4g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	15% 4.83g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	56.6% 9.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	202% 263g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.97% 1.43g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	111% 42g	38g per day for Men 19-50 years
Protein	15% 8.33g	120% 67g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Oats	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	252% 3.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	42.4% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	24% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	107% 5.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	290% 87μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.7% 151μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Oats	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	276% 2.5mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	31.8% 2.54mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	167% 703mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	848% 19.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1411% 635μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	42.5% 298mg	297% 2076mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	50% 1703mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	183% 101μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	143% 15.8mg	11mg per day for Men 19-50 years
Water	8.1% 299g	0.88% 32.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Oats:

• Baked Whole White Potatoes have 1.6 times more Vitamin B3, 1.8 times more Vitamin B6 and more Vitamin C than Oats.
• While Oats contain 15.9 times more Vitamin B1, 3.2 times more Vitamin B2, 3.5 times more Vitamin B5 and 1.5 times more Vitamin B9 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Oats have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked White Potatoes vs Oats:

• Baked Whole White Potatoes have 1.3 times more Potassium and 9.2 times more Water than Oats.
• While Oats contain 5.4 times more Calcium, 4.9 times more Copper, 7.4 times more Iron, 6.6 times more Magnesium, 26 times more Manganese, 7 times more Phosphorus, 50.8 times more Selenium and 11.3 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 14 ounces:

• Oats contain 4.2 times more Energy, 46 times more Fat, 30.4 times more Saturated Fat, 7.4 times more Omega 3, 49.5 times more Omega 6, 3.1 times more Carbohydrate, 5 times more Fiber and 8 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Oats have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.