Comparing Nutrients in 300 calories Fortified Instant Oats VS Baked White Potatoes

Weight per 300 calories

• Fortified Instant Oats: 83g
• Baked White Potatoes: 326g

Fortified Instant Oats have 3.9 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Fortified Instant Oats or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Fortified Instant Oats	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.9% 5.7g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.1g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	3.73% 0.06g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	12% 2.03g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.6g	53% 68.7g	130g per day for Men 19-50 years
Sugars	1.7% 1.24g	6.9% 5g	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	0.11% 0.083g	1.6% 1.17g	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	% 0.083g	% 2.05g	g per day for Men 19-50 years
Sucrose	% 0.83g	% 1.3g	g per day for Men 19-50 years
Fiber	22% 8.3g	18% 6.85g	38g per day for Men 19-50 years
Protein	17.6% 9.88g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	71% 640μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.041mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.36% 0.86mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.1% 0.066mg	53% 0.69mg	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	6.63% 26.5μg	31% 124μg	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	45.7% 41mg	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	2.8% 0.42mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Baked White Potatoes	Recommended Dietary Allowance
Calcium	29% 291mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	46% 0.41mg	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	256% 20.5mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	26.8% 0.62mg	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	50% 351mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	8.92% 303mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	35% 19.2μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	12% 182mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	0.2% 7.4g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Fortified Instant Oats vs Baked White Potatoes:

• Dry Plain Fortified Instant Oats have 196.2 times more Vitamin A and 2.4 times more Vitamin B1 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.4 times more Vitamin B2, 5.8 times more Vitamin B3, 1.3 times more Vitamin B5, 10.4 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin C and 5.6 times more Vitamin K than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Fortified Instant Oats vs Baked White Potatoes:

• Dry Plain Fortified Instant Oats have 8.9 times more Calcium, 9.8 times more Iron, 1.2 times more Magnesium, 4.6 times more Manganese, 1.4 times more Phosphorus, 11.8 times more Selenium, 8 times more Sodium and 1.8 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Copper, 5.8 times more Potassium and 33.3 times more Water than Dry Plain Fortified Instant Oats.

Comparison of macro-nutrients per 300 calories:

• Dry Plain Fortified Instant Oats have 11.7 times more Fat, 8.6 times more Saturated Fat, 1.2 times more Omega 3, 12.7 times more Omega 6, 1.2 times more Fiber and 1.4 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4 times more Sugars than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Dry Plain Fortified Instant Oats as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.