Comparing Nutrients in 1 pound Baked White Potatoes VS Oat Bran

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Oat Bran	17%	16%	67%

Macro Nutrients

	Baked White Potatoes	Oat Bran	Recommended Dietary Allowance
Energy	14.4% 417kcal	38.5% 1116kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	19% 6.02g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	34.3% 0.55g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	70.6% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	231% 300g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	9.07% 6.58g	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	2.25% 1.63g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	184% 70g	38g per day for Men 19-50 years
Protein	17% 9.53g	140% 78.5g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Oat Bran	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	442% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	76.8% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	135% 6.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	57.6% 0.75mg	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	43% 172μg	59% 236μg	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	63.5% 57mg	0% 0mg	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	1.2% 0.18mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Oat Bran	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	203% 1.83mg	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	36.3% 2.9mg	307% 24.5mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	254% 1066mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	1110% 25.5mg	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	48.6% 340mg	476% 3329mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	75.5% 2567mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	373% 205μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	128% 14mg	11mg per day for Men 19-50 years
Water	9.25% 342g	0.8% 29.7g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.6 times more Vitamin B3, 1.3 times more Vitamin B6 and more Vitamin C than Raw Oat Bran.
• While Raw Oat Bran contains 24.4 times more Vitamin B1, 5.1 times more Vitamin B2, 3.9 times more Vitamin B5, 1.4 times more Vitamin B9 and 25.3 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Oat Bran have similar amounts of Vitamin K per 1 lb.
• Both Baked Whole White Potatoes as well as Raw Oat Bran have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Baked Whole White Potatoes have 11.5 times more Water than Raw Oat Bran.
• While Raw Oat Bran contains 5.8 times more Calcium, 3.2 times more Copper, 8.5 times more Iron, 8.7 times more Magnesium, 29.8 times more Manganese, 9.8 times more Phosphorus, 90.4 times more Selenium and 8.9 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Oat Bran have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oat Bran contains 2.7 times more Energy, 46.9 times more Fat, 33.2 times more Saturated Fat, 8.1 times more Omega 3, 54 times more Omega 6, 3.1 times more Carbohydrate, 7.3 times more Fiber and 8.2 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Oat Bran have similar amounts of Sugars per 1 lb.
• Both Baked Whole White Potatoes as well as Raw Oat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.