Comparing Nutrients in 300 calories Baked White Potatoes VS Oat Flour

Weight per 300 calories

• Baked White Potatoes: 326g
• Oat Flour: 74.3g

Partially Debranned Oat Flour has 4.4 times more energy per unit of mass than Baked Whole White Potatoes, which is very 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 Flour?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Oat Flour	15%	20%	65%

Macro Nutrients

	Baked White Potatoes	Oat Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	7% 6.77g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	6.73% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	14% 2.37g	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	37.5% 48.8g	130g per day for Men 19-50 years
Sugars	6.9% 5g	0.82% 0.59g	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	0% 0g	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	% 0.074g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0.37g	g per day for Men 19-50 years
Fiber	18% 6.85g	12.7% 4.83g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Oat Flour	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	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	7.14% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	6.84% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	7.14% 0.093mg	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	5.94% 23.8μg	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	45.7% 41mg	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	0.87% 0.13mg	3.47% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	2% 2.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Oat Flour	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	36% 0.32mg	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	37% 2.97mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	130% 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	48% 336mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	8.1% 275mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	46% 25.2μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	21.6% 2.38mg	11mg per day for Men 19-50 years
Water	6.65% 246g	0.17% 6.35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Oat Flour:

• Baked Whole White Potatoes have 1.5 times more Vitamin B2, 4.6 times more Vitamin B3, 8.4 times more Vitamin B5, 7.4 times more Vitamin B6, 5.2 times more Vitamin B9, more Vitamin C and 3.7 times more Vitamin K than Partially Debranned Oat Flour.
• While Partially Debranned Oat Flour contains 3.3 times more Vitamin B1 and 4 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Partially Debranned Oat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Oat Flour:

• Baked Whole White Potatoes have 1.3 times more Copper, 6.4 times more Potassium and 38.7 times more Water than Partially Debranned Oat Flour.
• While Partially Debranned Oat Flour contains 1.3 times more Calcium, 1.4 times more Iron, 4.8 times more Manganese, 1.4 times more Phosphorus, 15.5 times more Selenium and 2.1 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Partially Debranned Oat Flour have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 1.4 times more Carbohydrate, 8.4 times more Sugars and 1.4 times more Fiber than Partially Debranned Oat Flour.
• While Partially Debranned Oat Flour contains 13.8 times more Fat, 9.1 times more Saturated Fat, 2.2 times more Omega 3, 14.8 times more Omega 6 and 1.6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Partially Debranned Oat Flour have similar amounts of Energy per 300 kcal.
• Both Baked Whole White Potatoes as well as Partially Debranned Oat Flour have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.