Comparing Nutrients in 300 calories Baked White Potatoes VS OAT BRAN FLAKES, HEALTH VALLEY

Weight per 300 calories

• Baked White Potatoes: 326g
• OAT BRAN FLAKES, HEALTH VALLEY: 79g

Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 4.1 times more energy per unit of mass than Baked Whole White Potatoes, which is high in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or OAT BRAN FLAKES, HEALTH VALLEY?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%

Macro Nutrients

	Baked White Potatoes	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	2.44% 2.37g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	3.96% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	47.4% 61.6g	130g per day for Men 19-50 years
Sugars	6.9% 5g	24% 17.4g	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	1.6% 1.17g	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	% 2.05g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	18% 6.85g	16.6% 6.3g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	49.3% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	60.7% 0.79mg	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	31% 124μg	39.5% 158μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	99% 2.37μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	45.7% 41mg	105% 95mg	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	0.87% 0.13mg	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	1.2% 1.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	6.3% 63mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	28% 0.25mg	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	26% 2.1mg	28.4% 2.27mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	100% 2.3mg	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	35% 245mg	38.7% 271mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	7.9% 268mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	15.8% 1.74mg	11mg per day for Men 19-50 years
Water	6.65% 246g	0.073% 2.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs OAT BRAN FLAKES, HEALTH VALLEY:

• Baked Whole White Potatoes have 1.8 times more Vitamin B5 and 6.2 times more Vitamin K than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• While Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 3.8 times more Vitamin B1, 4.8 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B9, more Vitamin B12 and 2.3 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have similar amounts of Vitamin B6 per 300 kcal.
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs OAT BRAN FLAKES, HEALTH VALLEY:

• Baked Whole White Potatoes have 1.6 times more Copper, 6.6 times more Potassium and 91.6 times more Water than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• While Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 1.9 times more Calcium, 1.3 times more Magnesium, 3.7 times more Manganese, 12.8 times more Selenium, 13.1 times more Sodium and 1.5 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have similar amounts of Iron and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 1.4 times more Omega 3 than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• While Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 4.2 times more Omega 6 and 3.5 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.