Comparing Nutrients in 500 calories Cooked Oats VS Baked White Potatoes

Weight per 500 calories

• Cooked Oats: 704g
• Baked White Potatoes: 544g

Baked Whole White Potatoes have 1.3 times more energy per unit of mass than Boiled Regular Oats, which is average in comparison to other foods. Cooked Oats having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats	14%	19%	67%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cooked Oats	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	6.82% 2.2g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	7.92% 0.13g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	22.4% 3.8g	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% 84.5g	88% 115g	130g per day for Men 19-50 years
Sugars	2.62% 1.9g	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	0% 0g	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	% 0g	% 3.42g	g per day for Men 19-50 years
Sucrose	% 1.76g	% 2.17g	g per day for Men 19-50 years
Fiber	31.5% 12g	30% 11.4g	38g per day for Men 19-50 years
Protein	32% 18g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats	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	44.6% 0.54mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.67% 0.11mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.9% 1.6mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.7% 0.035mg	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	10.6% 42.3μg	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	3.76% 0.56mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.76% 2.1μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats	Baked White Potatoes	Recommended Dietary Allowance
Calcium	6.34% 63.4mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	76.7% 0.69mg	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	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	45.3% 190mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	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	77.5% 542mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	14.5% 493mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	1.88% 28mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	64% 7.04mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	16% 589g	11% 410g	3700g per day for Men 19-50 years

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

• Boiled Regular Oats have 2.1 times more Vitamin B1 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Vitamin B2, 5.2 times more Vitamin B3, 32.6 times more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin C and 6.9 times more Vitamin K than Boiled Regular Oats.
• Both Boiled Regular Oats and Baked Whole White Potatoes have similar amounts of Vitamin B5 per 500 kcal.
• Both Boiled Regular Oats as well as Baked Whole White 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 White Potatoes:

• Boiled Regular Oats have 1.8 times more Iron, 1.3 times more Magnesium, 4 times more Manganese, 1.3 times more Phosphorus, 14 times more Selenium, 3.7 times more Zinc and 1.4 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Copper and 6 times more Potassium than Boiled Regular Oats.
• Both Boiled Regular Oats and Baked Whole White Potatoes have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Regular Oats have 13.1 times more Fat, 10 times more Saturated Fat, 1.6 times more Omega 3, 14.3 times more Omega 6 and 1.6 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Carbohydrate and 4.4 times more Sugars than Boiled Regular Oats.
• Both Boiled Regular Oats and Baked Whole White Potatoes have similar amounts of Energy and Fiber per 500 kcal.
• Both Boiled Regular Oats as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.