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Comparing Nutrients in 5 ounces OatsVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Oats
17%
16%
67%
Baked White Potatoes
9%
1%
90%
5 oz ▼

Macro Nutrients

19%551kcal
Energy
4.5%130kcal
551 kcalvs130 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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10%9.8g
Fat
0.22%0.21g
9.8 gvs0.21 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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5.4%1.73g
Saturated Fat
0.18%0.057g
1.73 gvs0.057 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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9.83%0.16g
Omega 3
1.33%0.021g
0.16 gvs0.021 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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20.2%3.44g
Omega 6
0.41%0.069g
3.44 gvs0.069 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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72.3%94g
Carbohydrate
23%30g
94 gvs30 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
3%2.17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs2.17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.7%0.51g
≤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]
NA gvs0.51 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.89g
NA gvs0.89 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.57g
NA gvs0.57 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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39.5%15g
Fiber
7.83%2.98g
15 gvs2.98 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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42.8%24g
Protein
5.3%2.98g
24 gvs2.98 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0.16%1.4μg
RAE, retinol activity equivalents
0 μgvs1.4 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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90%1.1mg
Vitamin B1
5.67%0.068mg
Thiamine
1.1 mgvs0.068 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15%0.2mg
Vitamin B2
4.7%0.061mg
Riboflavin
0.2 mgvs0.061 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.5%1.36mg
Vitamin B3
13.5%2.17mg
Niacin, nicotinic acid, niacinamide
1.36 mgvs2.17 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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38.3%1.9mg
Vitamin B5
11%0.54mg
Pantothenic acid
1.9 mgvs0.54 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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13%0.17mg
Vitamin B6
23%0.3mg
Pyridoxine
0.17 mgvs0.3 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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103%31μg
Vitamin B7
NA
Biotin
31 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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20%79.4μg
Vitamin B9
13.5%54μg
Folates and Folic Acid
79.4 μgvs54 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
20%18mg
Ascorbic acid
0 mgvs18 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
0.38%0.057mg
Tocopherols and Tocotrienols
NA mgvs0.057 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
3.2%3.83μg
Phytomenadione or phylloquinone
NA μgvs3.83 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

7.65%76.5mg
Calcium
1.4%14mg
76.5 mgvs14 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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99%0.89mg
Copper
20%0.18mg
0.89 mgvs0.18 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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83.6%6.7mg
Iron
11.3%0.91mg
6.7 mgvs0.91 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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59.7%251mg
Magnesium
9.1%38.3mg
251 mgvs38.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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303%6.97mg
Manganese
11.6%0.27mg
6.97 mgvs0.27 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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504%227μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
227 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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106%741mg
Phosphorus
15%106mg
741 mgvs106 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18%608mg
Potassium
22.7%771mg
608 mgvs771 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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65.5%36μg
Selenium
1.3%0.71μg
36 μgvs0.71 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.19%2.83mg
Sodium
0.66%9.92mg
2.83 mgvs9.92 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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51%5.63mg
Zinc
4.5%0.5mg
5.63 mgvs0.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.31%11.7g
Water
2.9%107g
11.7 gvs107 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Oats vs Baked White Potatoes:
Comparing minerals per 5 ounces for Oats vs Baked White Potatoes:
Comparison of macro-nutrients per 5 ounces:



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