Comparing Nutrients in 500 calories Baked Red Potatoes VS Toasted Oatmeal Bread

Weight per 500 calories

• Baked Red Potatoes: 575g
• Toasted Oatmeal Bread: 171g

Toasted Oatmeal Bread has 3.4 times more energy per unit of mass than Baked Whole Red Potatoes, which is high in comparison to other foods. Baked Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Baked Red Potatoes or Toasted Oatmeal Bread?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Toasted Oatmeal Bread	13%	15%	72%

Macro Nutrients

	Baked Red Potatoes	Toasted Oatmeal Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	8.47% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	11.6% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	17.5% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.6% 113g	69.4% 90g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	21% 15g	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	3.5% 2.53g	NA	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	% 3.16g	NA	g per day for Men 19-50 years
Sucrose	% 2.6g	NA	g per day for Men 19-50 years
Fiber	27.2% 10.3g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	28% 15.8g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Toasted Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	0.95% 8.56μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	49.5% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	33% 5.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	8.25% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	8.83% 0.11mg	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	38.8% 155μg	22.7% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.43% 0.034μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	80.5% 72.4mg	0.57% 0.51mg	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	3.07% 0.46mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	2.43% 2.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Toasted Oatmeal Bread	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	43% 0.39mg	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	50.3% 4.02mg	63% 5.03mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	16.7% 70.2mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	76% 1.75mg	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	59% 414mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	7.76% 264mg	3400mg per day for Men 19-50 years
Selenium	NA	83% 45.7μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	55.5% 832mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	12% 441g	1.44% 53.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Toasted Oatmeal Bread:

• Baked Whole Red Potatoes have 1.7 times more Vitamin B3, 4.7 times more Vitamin B5, 10.6 times more Vitamin B6, 1.7 times more Vitamin B9, 141 times more Vitamin C and 5.5 times more Vitamin K than Toasted Oatmeal Bread.
• While Toasted Oatmeal Bread contains 1.4 times more Vitamin B1, 1.4 times more Vitamin B2 and 2 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Toasted Oatmeal Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Toasted Oatmeal Bread:

• Baked Whole Red Potatoes have 2.6 times more Copper, 2.3 times more Magnesium, 1.8 times more Phosphorus, 11.9 times more Potassium, 1.2 times more Zinc and 8.2 times more Water than Toasted Oatmeal Bread.
• While Toasted Oatmeal Bread contains 2.4 times more Calcium, 1.3 times more Iron, 1.8 times more Manganese and 12.1 times more Sodium than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 500 calories:

• Baked Whole Red Potatoes have 1.2 times more Carbohydrate and 1.4 times more Fiber than Toasted Oatmeal Bread.
• While Toasted Oatmeal Bread contains 9.5 times more Fat, 2.1 times more Omega 3, 10.6 times more Omega 6 and 1.8 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Toasted Oatmeal Bread have similar amounts of Energy and Protein per 500 kcal.
• Both Baked Whole Red Potatoes as well as Toasted Oatmeal Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.