Comparing Nutrients in 5 ounces Dry Quick Oats VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Dry Quick Oats	14%	15%	71%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Dry Quick Oats	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	18.5% 537kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	9.53% 9.24g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.57g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	8.86% 0.14g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	22% 28.5g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	1.78% 1.3g	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	0.57% 0.41g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 0.27g	g per day for Men 19-50 years
Fiber	37.7% 14.3g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	4.73% 2.65g	56g per day for Men 19-50 years

Vitamins

	Dry Quick 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	54.3% 0.65mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	103% 31μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.3% 45.4μg	3.54% 14μg	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	20.5% 18.4mg	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	3.97% 0.6mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick Oats	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	6.45% 64.5mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	67.4% 0.61mg	29.6% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.75% 70μg	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	77% 6.15mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	199% 4.58mg	8.5% 0.2mg	2.3mg per day for Men 19-50 years
Molybdenum	504% 227μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	78.4% 549mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	16% 537mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.063% 0.95mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	35.3% 3.9mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	2.95% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Quick Oats VS Boiled Potato Flesh, Cooked In Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Dry Quick Oats versus 5 oz of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dry Quick Oats vs Boiled Potato Flesh, Cooked In Skin:

• 5 ounces of Dry Quick Oats have 4.3 times more Vitamin B1, 7.8 times more Vitamin B2, 2.2 times more Vitamin B5, 3.2 times more Vitamin B9 and 42 times more Vitamin E than Boiled Potato Flesh, Cooked In Skin.
• While 5 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 1.3 times more Vitamin B3, 3 times more Vitamin B6 and more Vitamin C than Dry Regular and Quick Oats Cereals.
• 5 ounces of Dry Quick Oats have insufficient amounts of Vitamin C
• 5 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2 and Vitamin E
• Both Dry Regular and Quick Oats Cereals as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Dry Quick Oats vs Boiled Potato Flesh, Cooked In Skin:

• 5 ounces of Dry Quick Oats have 9.1 times more Calcium, 2.3 times more Copper, 14 times more Iron, 5.7 times more Magnesium, 23.4 times more Manganese, 8.8 times more Phosphorus, 84.7 times more Selenium and 9.1 times more Zinc than Boiled Potato Flesh, Cooked In Skin.
• While 5 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 7.1 times more Water than Dry Regular and Quick Oats Cereals.
• Both Dry Quick Oats and Boiled Potato Flesh, Cooked In Skin contain similar levels of Potassium per five ounces.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Quick Oats have 4.4 times more Energy, 65.2 times more Fat, 42.7 times more Saturated Fat, 10 times more Omega 3, 68.8 times more Omega 6, 3.4 times more Carbohydrate, 5.6 times more Fiber and 7 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6