Comparing Nutrients in 1 pound Fortified Instant Oats VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Fortified Instant Oats	Baked Potato Flesh	Recommended Dietary Allowance
Energy	56.6% 1642kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	32.3% 31.3g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	20.4% 0.33g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	65.3% 11g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	243% 315g	75% 98g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	10.6% 7.7g	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	0.63% 0.45g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 4.54g	NA	g per day for Men 19-50 years
Fiber	119% 45.4g	18% 6.8g	38g per day for Men 19-50 years
Protein	97% 54g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	389% 3502μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	168% 2mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.44mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	105% 1.37mg	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	36.3% 145μg	10.2% 41μg	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	64.5% 58mg	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	15.4% 2.3mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	159% 1592mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	108% 0.98mg	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	1402% 112mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	138% 581mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	668% 15.4mg	31.8% 0.73mg	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	274% 1919mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	66.5% 998mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	104% 11.4mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	1.1% 40.5g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Fortified Instant Oats VS Baked Potato Flesh per 1 lb

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

Lets compare vitamin content per 1 pound of Fortified Instant Oats vs Baked Potato Flesh:

• 1 pound of Fortified Instant Oats has more Vitamin A, 4.2 times more Vitamin B1, 2.4 times more Vitamin B2, 2.2 times more Vitamin B5, 3.6 times more Vitamin B9 and 12.8 times more Vitamin E than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.3 times more Vitamin B3, 3.8 times more Vitamin B6 and more Vitamin C than Dry Plain Fortified Instant Oats.
• 1 pound of Fortified Instant Oats have insufficient amounts of Vitamin C
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin E
• Both Dry Plain Fortified Instant Oats as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Fortified Instant Oats vs Baked Potato Flesh:

• 1 pound of Fortified Instant Oats has 70.2 times more Calcium, 1.7 times more Copper, 70.6 times more Iron, 5.1 times more Magnesium, 21 times more Manganese, 8.5 times more Phosphorus, 77.3 times more Selenium, 44 times more Sodium and 8.7 times more Zinc than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 8.5 times more Water than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Baked Potato Flesh contain similar levels of Potassium per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Fortified Instant Oats has 3.9 times more Energy, 69 times more Fat, 51.8 times more Saturated Fat, 7.2 times more Omega 3, 76.5 times more Omega 6, 3.2 times more Carbohydrate, 6.7 times more Fiber and 6.1 times more Protein than Baked Potato Flesh.
• Both Fortified Instant Oats and Baked Potato Flesh offer comparable quantities of Sugars per one pound.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6