Comparing Nutrients in 500 calories Oatmeal Reduced-calorie Bread VS Baked White Potatoes

Weight per 500 calories

• Oatmeal Reduced-calorie Bread: 238g
• Baked White Potatoes: 544g

Oatmeal Reduced-calorie Bread has 2.3 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 - Oatmeal Reduced-calorie Bread or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	4.46% 1.43g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	18% 3.07g	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	79.3% 103g	88% 115g	130g per day for Men 19-50 years
Sugars	NA	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	NA	30% 11.4g	38g per day for Men 19-50 years
Protein	32.3% 18g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Reduced-calorie Bread	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.3% 0.67mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.03mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	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	32.7% 131μg	51.6% 207μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.92% 0.24μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.53% 0.48mg	76% 68.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Baked White Potatoes	Recommended Dietary Allowance
Calcium	27.4% 274mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	26% 0.24mg	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	68.5% 5.48mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	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	34% 238mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	8.7% 295mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	100% 54.8μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	61.6% 924mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	18% 1.98mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	2.83% 105g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oatmeal Reduced-calorie Bread vs Baked White Potatoes:

• Oatmeal Reduced-calorie Bread has 3.2 times more Vitamin B1, 2.9 times more Vitamin B2 and more Vitamin B12 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Vitamin B5, 10.7 times more Vitamin B6, 1.6 times more Vitamin B9 and 143.8 times more Vitamin C than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 500 kcal.
• Both Oatmeal Reduced-calorie Bread as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A in 500 kcal.

Comparing minerals per 500 calories for Oatmeal Reduced-calorie Bread vs Baked White Potatoes:

• Oatmeal Reduced-calorie Bread has 5 times more Calcium, 1.6 times more Iron, 1.2 times more Manganese, 20.2 times more Selenium and 24.3 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.9 times more Copper, 2.6 times more Magnesium, 1.7 times more Phosphorus, 10 times more Potassium and 3.9 times more Water than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Baked Whole White Potatoes have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oatmeal Reduced-calorie Bread has 10.2 times more Fat, 1.8 times more Omega 3, 11.5 times more Omega 6 and 1.6 times more Protein than Baked Whole White Potatoes.
• Both Oatmeal Reduced-calorie Bread and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Oatmeal Reduced-calorie Bread as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.