Comparing Nutrients in 500 calories Cooked Oats VS Boiled Potato Flesh, Cooked In Skin

Weight per 500 calories

• Cooked Oats: 704g
• Boiled Potato Flesh, Cooked In Skin: 575g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 500 calories - Cooked Oats or Boiled Potato Flesh, Cooked In Skin?

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats	14%	19%	67%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Cooked Oats	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	6.82% 2.2g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	7.92% 0.13g	3.6% 0.057g	1.6g per day for Men 19-50 years
Omega 6	22.4% 3.8g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.5g	89% 116g	130g per day for Men 19-50 years
Sugars	2.62% 1.9g	7.2% 5.23g	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	0% 0g	2.3% 1.67g	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	% 0g	% 1.95g	g per day for Men 19-50 years
Sucrose	% 1.76g	% 1.1g	g per day for Men 19-50 years
Fiber	31.5% 12g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	32% 18g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.6% 0.54mg	50.8% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.67% 0.11mg	8.84% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.9% 1.6mg	51.7% 8.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	59.8% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.7% 0.035mg	132% 1.7mg	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	10.6% 42.3μg	14.4% 57.5μg	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	83% 74.7mg	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	3.76% 0.56mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.76% 2.1μg	10.5% 12.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	6.34% 63.4mg	2.87% 28.7mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	120% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	12.6% 504μg	7.1% 284μg	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	79.2% 6.34mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	45.3% 190mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	34.5% 0.79mg	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	77.5% 542mg	36% 253mg	700mg per day for Men 19-50 years
Potassium	14.5% 493mg	64% 2178mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	3.13% 1.72μg	55μg per day for Men 19-50 years
Sodium	1.88% 28mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	64% 7.04mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	16% 589g	12% 442g	3700g per day for Men 19-50 years

Cooked Oats VS Boiled Potato Flesh, Cooked In Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Oats or Boiled Potato Flesh, Cooked In Skin?

Lets compare vitamin content per 500 calories of Cooked Oats vs Boiled Potato Flesh, Cooked In Skin:

• 500 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 5.2 times more Vitamin B3, 1.4 times more Vitamin B5, 48.8 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and 6 times more Vitamin K than Boiled Regular Oats.
• Both Cooked Oats and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Cooked Oats have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin C and Vitamin K
• Both Boiled Regular Oats as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Cooked Oats vs Boiled Potato Flesh, Cooked In Skin:

• 500 calories of Cooked Oats have 1.8 times more Fluoride, 3.6 times more Iron, 1.5 times more Magnesium, 5.2 times more Manganese, 2.1 times more Phosphorus, 22.1 times more Selenium, 4.1 times more Zinc and 1.3 times more Water than Boiled Potato Flesh, Cooked In Skin.
• While 500 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 2.1 times more Copper and 4.4 times more Potassium than Boiled Regular Oats.
• 500 calories of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Fluoride and Selenium
• Both Boiled Regular Oats as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Oats have 18.6 times more Fat, 20.7 times more Omega 6 and 1.7 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• While 500 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 1.4 times more Carbohydrate than Boiled Regular Oats.
• Both Cooked Oats and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 6
• Both Boiled Regular Oats as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 3 in 500 calories.