Comparing Nutrients in 1 kilogram Cooked Oats VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats	14%	19%	67%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cooked Oats	Baked White Potatoes	Recommended Dietary Allowance
Energy	24.5% 710kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	162% 211g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 4g	g per day for Men 19-50 years
Fiber	44.7% 17g	55.3% 21g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.2% 3.1mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	95% 380μg	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	140% 126mg	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	5.33% 0.8mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats	Baked White Potatoes	Recommended Dietary Allowance
Calcium	9% 90mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	141% 1.27mg	0.9mg per day for Men 19-50 years
Fluoride	18% 716μg	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	113% 9mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	110% 770mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	20.6% 700mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	22.6% 836g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Oats vs Baked White Potatoes:

• Boiled Regular Oats have 1.6 times more Vitamin B1 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.7 times more Vitamin B2, 6.8 times more Vitamin B3, 42.2 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin C and 9 times more Vitamin K than Boiled Regular Oats.
• Both Boiled Regular Oats and Baked Whole White Potatoes have similar amounts of Vitamin B5 per 1 kg.
• Both Boiled Regular Oats as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Cooked Oats vs Baked White Potatoes:

• Boiled Regular Oats have 1.4 times more Iron, 3.1 times more Manganese, 10.8 times more Selenium and 2.9 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Copper and 7.8 times more Potassium than Boiled Regular Oats.
• Both Boiled Regular Oats and Baked Whole White Potatoes have similar amounts of Calcium, Magnesium, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Regular Oats have 10.1 times more Fat, 11 times more Omega 6 and 1.2 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Energy, 1.8 times more Carbohydrate and 5.7 times more Sugars than Boiled Regular Oats.
• Both Boiled Regular Oats and Baked Whole White Potatoes have similar amounts of Omega 3 and Fiber per 1 kg.
• Both Boiled Regular Oats as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.