Comparing Nutrients in 500 calories Oat Bran Bread VS Baked White Potatoes

Weight per 500 calories

• Oat Bran Bread: 212g
• Baked White Potatoes: 544g

Oat Bran Bread has 2.6 times more energy per 100g than Baked White Potatoes. It has above average energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Oat Bran Bread or Baked White Potatoes?

Macros Ratio

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

Macro Nutrients

	Oat Bran Bread	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.32g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.48g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	20% 3.37g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.3g	88% 115g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	11.5% 8.3g	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	2.7% 1.96g	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	% 3.42g	g per day for Men 19-50 years
Sucrose	NA	% 2.17g	g per day for Men 19-50 years
Fiber	25% 9.53g	30% 11.4g	38g per day for Men 19-50 years
Protein	39.3% 22g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bread	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0.47% 4.24μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.4% 0.73mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	88.2% 1.15mg	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	51.6% 207μg	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	76% 68.5mg	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	6.2% 0.93mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.54μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bread	Baked White Potatoes	Recommended Dietary Allowance
Calcium	13.8% 138mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	76.7% 0.69mg	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	82.6% 6.6mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	17.7% 74mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	71.8% 1.65mg	44.7% 1.03mg	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	42.7% 299mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	9.16% 311mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	116% 63.6μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	50% 748mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	2.5% 93g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oat Bran Bread vs Baked White Potatoes:

• Oat Bran Bread has 4.1 times more Vitamin B1, 3.1 times more Vitamin B2, 1.2 times more Vitamin B3 and 4.3 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Vitamin B5, 7.4 times more Vitamin B6, more Vitamin C and 5.8 times more Vitamin K than Oat Bran Bread.
• Both Oat Bran Bread and Baked Whole White Potatoes have similar amounts of Vitamin B9 per 500 kcal.
• Both Oat Bran Bread as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oat Bran Bread vs Baked White Potatoes:

• Oat Bran Bread has 2.5 times more Calcium, 1.9 times more Iron, 1.6 times more Manganese, 23.4 times more Selenium and 19.7 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.4 times more Copper, 2 times more Magnesium, 1.4 times more Phosphorus, 9.5 times more Potassium and 4.4 times more Water than Oat Bran Bread.
• Both Oat Bran Bread and Baked Whole White Potatoes have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oat Bran Bread has 11.4 times more Fat, 2.7 times more Omega 3, 12.6 times more Omega 6, 2 times more Sugars and 1.9 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Carbohydrate than Oat Bran Bread.
• Both Oat Bran Bread and Baked Whole White Potatoes have similar amounts of Energy and Fiber per 500 kcal.
• Both Oat Bran Bread as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.