Comparing Nutrients in 500 calories Cooked Oats VS Baked Red Potatoes

Weight per 500 calories

• Cooked Oats: 704g
• Baked Red Potatoes: 575g

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

Which food has more nutrients per 500 calories - Cooked Oats or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats	14%	19%	67%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cooked Oats	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	6.82% 2.2g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	7.92% 0.13g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	22.4% 3.8g	1.66% 0.28g	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	86.6% 113g	130g per day for Men 19-50 years
Sugars	2.62% 1.9g	11.3% 8.2g	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	3.5% 2.53g	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	% 3.16g	g per day for Men 19-50 years
Sucrose	% 1.76g	% 2.6g	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	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.6% 0.54mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.67% 0.11mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.9% 1.6mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.7% 0.035mg	94% 1.2mg	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	38.8% 155μg	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	80.5% 72.4mg	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	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.76% 2.1μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	6.34% 63.4mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	111% 1mg	0.9mg per day for Men 19-50 years
Fluoride	12.6% 504μg	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	79.2% 6.34mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	45.3% 190mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	43.2% 0.99mg	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	59% 414mg	700mg per day for Men 19-50 years
Potassium	14.5% 493mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	NA	55μg per day for Men 19-50 years
Sodium	1.88% 28mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	64% 7.04mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	16% 589g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Oats vs Baked Red Potatoes:

• Boiled Regular Oats have 1.3 times more Vitamin B1 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.6 times more Vitamin B2, 5.8 times more Vitamin B3, 34.6 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin C and 7.6 times more Vitamin K than Boiled Regular Oats.
• Both Boiled Regular Oats and Baked Whole Red Potatoes have similar amounts of Vitamin B5 per 500 kcal.
• Both Boiled Regular Oats as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Cooked Oats vs Baked Red Potatoes:

• Boiled Regular Oats have 1.2 times more Calcium, 1.6 times more Iron, 4.1 times more Manganese, 1.3 times more Phosphorus, 3.1 times more Zinc and 1.3 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Copper and 6.4 times more Potassium than Boiled Regular Oats.
• Both Boiled Regular Oats and Baked Whole Red Potatoes have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Regular Oats have 12.4 times more Fat, 9.5 times more Saturated Fat, 1.5 times more Omega 3, 13.5 times more Omega 6 and 1.4 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Carbohydrate and 4.3 times more Sugars than Boiled Regular Oats.
• Both Boiled Regular Oats and Baked Whole Red Potatoes have similar amounts of Energy and Fiber per 500 kcal.
• Both Boiled Regular Oats as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.