Comparing Nutrients in 1 kilogram Cooked Oat Bran VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Oat Bran	19%	12%	69%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cooked Oat Bran	Baked White Potatoes	Recommended Dietary Allowance
Energy	13.8% 400kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	8.87% 8.6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.63g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	19% 3.24g	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	88% 114g	162% 211g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	68.4% 26g	55.3% 21g	38g per day for Men 19-50 years
Protein	57.3% 32g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Cooked Oat Bran	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	133% 1.6mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9% 1.44mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.4% 2.17mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	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	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oat Bran	Baked White Potatoes	Recommended Dietary Allowance
Calcium	10% 100mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	141% 1.27mg	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	110% 8.8mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	419% 9.64mg	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	170% 1190mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	27% 920mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	22.7% 840g	20.4% 754g	3700g per day for Men 19-50 years

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

• Cooked Oat Bran has 3.3 times more Vitamin B1 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Vitamin B2, 10.6 times more Vitamin B3, 1.8 times more Vitamin B5, 8.4 times more Vitamin B6, 6.3 times more Vitamin B9 and more Vitamin C than Cooked Oat Bran.
• Both Cooked Oat Bran as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Cooked Oat Bran has 1.4 times more Iron, 1.5 times more Magnesium, 5.1 times more Manganese, 1.6 times more Phosphorus, 15.4 times more Selenium and 1.5 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Copper and 5.9 times more Potassium than Cooked Oat Bran.
• Both Cooked Oat Bran and Baked Whole White Potatoes have similar amounts of Calcium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Oat Bran has 6.6 times more Omega 6, 1.2 times more Fiber and 1.5 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.3 times more Energy and 1.8 times more Carbohydrate than Cooked Oat Bran.
• Both Cooked Oat Bran as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.