Comparing Nutrients in 1 kilogram Dry Quick Oats VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Dry Quick Oats	14%	15%	71%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Dry Quick Oats	Baked Potato Flesh	Recommended Dietary Allowance
Energy	131% 3790kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	67.2% 65.2g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	34.7% 11g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	62.5% 1g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	129% 22g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	521% 677g	166% 216g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	23.4% 17g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 9.9g	NA	g per day for Men 19-50 years
Fiber	266% 101g	39.5% 15g	38g per day for Men 19-50 years
Protein	235% 132g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Dry Quick Oats	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	383% 4.6mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	224% 11mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	232% 3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	730% 219μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	80% 320μg	22.5% 90μg	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	0% 0mg	142% 128mg	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	28% 4.2mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick Oats	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	45.5% 455mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	476% 4.3mg	239% 2.15mg	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	543% 43.4mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	300% 1260mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	1404% 32.3mg	70% 1.6mg	2.3mg per day for Men 19-50 years
Molybdenum	3556% 1600μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	553% 3870mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	103% 3500mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	462% 254μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.45% 6.68mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	249% 27.4mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	2.93% 108g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Quick Oats VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry Quick Oats versus 1 kg of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dry Quick Oats vs Baked Potato Flesh:

• 1 kilogram of Dry Quick Oats has 4.4 times more Vitamin B1, 7.4 times more Vitamin B2, 2 times more Vitamin B5, 3.6 times more Vitamin B9 and 10.5 times more Vitamin E than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 3 times more Vitamin B6 and more Vitamin C than Dry Regular and Quick Oats Cereals.
• Both Dry Quick Oats and Baked Potato Flesh provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Dry Quick Oats have insufficient amounts of Vitamin C
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• Both Dry Regular and Quick Oats Cereals as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Dry Quick Oats vs Baked Potato Flesh:

• 1 kilogram of Dry Quick Oats has 9.1 times more Calcium, 2 times more Copper, 12.4 times more Iron, 5 times more Magnesium, 20.1 times more Manganese, 7.7 times more Phosphorus, 84.7 times more Selenium and 9.4 times more Zinc than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 7 times more Water than Dry Regular and Quick Oats Cereals.
• Both Dry Quick Oats and Baked Potato Flesh contain similar levels of Potassium per one kilogram.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Quick Oats has 4.1 times more Energy, 65.2 times more Fat, 42.7 times more Saturated Fat, 10 times more Omega 3, 68.8 times more Omega 6, 3.1 times more Carbohydrate, 6.7 times more Fiber and 6.7 times more Protein than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.7 times more Sugars than Dry Regular and Quick Oats Cereals.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6