Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Cooked Oats with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cooked Oats with Salt	14%	19%	67%

Macro Nutrients

	Baked Red Potatoes	Cooked Oats with Salt	Recommended Dietary Allowance
Energy	30% 870kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	15.7% 15g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	32% 5.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	92% 120g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	3.72% 2.7g	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	6.07% 4.4g	0% 0g	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	% 5.5g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 2.5g	g per day for Men 19-50 years
Fiber	47.4% 18g	44.7% 17g	38g per day for Men 19-50 years
Protein	41% 23g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cooked Oats with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	14% 2.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	62.2% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	3.85% 0.05mg	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	67.5% 270μg	15% 60μg	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	140% 126mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.33% 0.8mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cooked Oats with Salt	Recommended Dietary Allowance
Calcium	9% 90mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	82.2% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	18% 716μg	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	113% 9mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	252% 5.8mg	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	103% 720mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	20.6% 700mg	3400mg per day for Men 19-50 years
Selenium	NA	98% 54μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	47.3% 710mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	91% 10mg	11mg per day for Men 19-50 years
Water	20.7% 767g	22.6% 836g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cooked Oats with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of Cooked Oats with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Cooked Oats with Salt:

• 1 kilogram of Baked Red Potatoes has 3.1 times more Vitamin B2, 7.1 times more Vitamin B3, 42.4 times more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin C and 9.3 times more Vitamin K than Cooked Oats with Salt.
• Both Baked Red Potatoes and Cooked Oats with Salt provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Cooked Oats with Salt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Boiled Regular Oats with salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Cooked Oats with Salt:

• 1 kilogram of Baked Red Potatoes has 2.4 times more Copper and 7.8 times more Potassium than Cooked Oats with Salt.
• While 1 kg of Boiled Regular Oats with salt contains 1.3 times more Iron, 3.4 times more Manganese, 5.9 times more Sodium and 2.5 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cooked Oats with Salt contain similar levels of Magnesium, Phosphorus and Water per one kilogram.
• Both Baked Whole Red Potatoes as well as Boiled Regular Oats with salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Red Potatoes has 1.2 times more Energy and 1.6 times more Carbohydrate than Cooked Oats with Salt.
• While 1 kg of Boiled Regular Oats with salt contains 11 times more Omega 6 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cooked Oats with Salt offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Baked Red Potatoes provide inadequate amounts of Omega 6
• Both Baked Whole Red Potatoes as well as Boiled Regular Oats with salt provide inadequate amounts of Omega 3 in one kilogram.