Comparing Nutrients in 1 kilogram Oat Milk VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Oat Milk	14%	15%	71%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Oat Milk	Baked Red Potatoes	Recommended Dietary Allowance
Energy	18.4% 535kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	17.6% 3g	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	74.6% 97g	151% 196g	130g per day for Men 19-50 years
Sugars	1.38% 1g	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	39.5% 15g	47.4% 18g	38g per day for Men 19-50 years
Protein	34% 19g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Oat Milk	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	68.6% 617μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	163% 2.12mg	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	12% 48μg	67.5% 270μg	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	68.7% 412IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.67% 1mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Milk	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	124% 1235mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	193% 1.74mg	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	87.5% 7mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	49.3% 207mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	75.2% 1.73mg	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	88% 617mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	14.6% 497mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	78% 43μg	NA	55μg per day for Men 19-50 years
Sodium	30% 450mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	23.4% 867g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oat Milk vs Baked Red Potatoes:

• Oat Milk has 61.7 times more Vitamin A, 1.4 times more Vitamin B1, 4 times more Vitamin B2 and more Vitamin D than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 8 times more Vitamin B3, more Vitamin B6, 5.6 times more Vitamin B9, more Vitamin C and 9.3 times more Vitamin K than Oat Milk.
• Both Oat Milk as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Oat Milk vs Baked Red Potatoes:

• Oat Milk has 13.7 times more Calcium, 2.9 times more Manganese, 3.8 times more Sodium and 1.3 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.7 times more Copper, 1.4 times more Magnesium and 11 times more Potassium than Oat Milk.
• Both Oat Milk and Baked Whole Red Potatoes have similar amounts of Iron, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oat Milk has 6.1 times more Omega 6 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Energy, 2 times more Carbohydrate and 14.3 times more Sugars than Oat Milk.
• Both Oat Milk and Baked Whole Red Potatoes have similar amounts of Fiber and Protein per 1 kg.
• Both Oat Milk as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.