Comparing Nutrients in 300 calories Oats VS Baked Red Potatoes

Weight per 300 calories

• Oats: 77g
• Baked Red Potatoes: 345g

Oats have 4.5 times more energy per 100g than Baked Red Potatoes. It has high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Oats or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Oats	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.32g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	2.93% 0.94g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	5.35% 0.086g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.3% 51g	52% 67.6g	130g per day for Men 19-50 years
Sugars	NA	6.8% 4.93g	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	2.1% 1.5g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.55g	g per day for Men 19-50 years
Fiber	21.5% 8.17g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	23.3% 13g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Oats	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.25% 0.11mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.63% 0.74mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.06% 0.092mg	56.2% 0.73mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	56.3% 17μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.8% 43μg	23.3% 93μg	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	48.3% 43.4mg	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	NA	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	4.16% 41.6mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	66.7% 0.6mg	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	45.5% 3.64mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	32.5% 137mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	26% 0.6mg	2.3mg per day for Men 19-50 years
Molybdenum	274% 123μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	57.6% 403mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	9.73% 331mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	35.6% 19.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	28% 3.06mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	0.17% 6.34g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oats vs Baked Red Potatoes:

• Oats have 2.4 times more Vitamin B1 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Vitamin B2, 7.4 times more Vitamin B3, 8 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Oats.
• Both Oats and Baked Whole Red Potatoes have similar amounts of Vitamin B5 per 300 kcal.
• Both Oats as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oats vs Baked Red Potatoes:

• Oats have 1.3 times more Calcium, 1.5 times more Iron, 1.4 times more Magnesium, 6.4 times more Manganese, 1.6 times more Phosphorus and 2.2 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 5.7 times more Potassium and 41.7 times more Water than Oats.
• Both Oats and Baked Whole Red Potatoes have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oats have 10.3 times more Fat, 1.7 times more Omega 3, 11.1 times more Omega 6, 1.3 times more Fiber and 1.6 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Carbohydrate than Oats.
• Both Oats and Baked Whole Red Potatoes have similar amounts of Energy per 300 kcal.
• Both Oats as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.