Comparing Nutrients in 5 ounces Baked Potato Skin VS Cooked Oats

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Cooked Oats	14%	19%	67%

Macro Nutrients

	Baked Potato Skin	Cooked Oats	Recommended Dietary Allowance
Energy	9.68% 281kcal	3.47% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	2.22% 2.15g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	4.5% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.2% 65.3g	13% 17g	130g per day for Men 19-50 years
Sugars	2.74% 2g	0.53% 0.38g	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	NA	0% 0g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.35g	g per day for Men 19-50 years
Fiber	29.5% 11g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	11% 6.1g	6.43% 3.6g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Cooked Oats	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	8.98% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	0.55% 0.007mg	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	7.8% 31μg	2.13% 8.5μg	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	21.3% 19mg	0% 0mg	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	0.38% 0.057mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Cooked Oats	Recommended Dietary Allowance
Calcium	4.8% 48mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	11.7% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.54% 101μg	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	125% 9.98mg	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	35.7% 0.82mg	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	20.5% 143mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	2.9% 99mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	14% 7.65μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	1.8% 67g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Cooked Oats per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Skin versus 5 oz of Cooked Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Skin vs Cooked Oats:

• 5 ounces of Baked Potato Skin have 1.6 times more Vitamin B1, 6.6 times more Vitamin B2, 13.6 times more Vitamin B3, 2.8 times more Vitamin B5, 122.8 times more Vitamin B6, 3.7 times more Vitamin B9 and more Vitamin C than Cooked Oats.
• 5 ounces of Cooked Oats have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Baked Potato Skin as well as Boiled Regular Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Baked Potato Skin vs Cooked Oats:

• 5 ounces of Baked Potato Skin have 3.8 times more Calcium, 11 times more Copper, 7.8 times more Iron, 1.6 times more Magnesium, 1.3 times more Phosphorus and 8.2 times more Potassium than Cooked Oats.
• While 5 oz of Boiled Regular Oats contain 7.7 times more Selenium, 2 times more Zinc and 1.8 times more Water than Baked Potato Skin.
• Both Baked Potato Skin and Cooked Oats contain similar levels of Manganese per five ounces.
• 5 ounces of Baked Potato Skin lack sufficient amounts of Selenium
• 5 ounces of Cooked Oats lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Skin have 2.8 times more Energy, 3.8 times more Carbohydrate, 4.6 times more Fiber and 1.7 times more Protein than Cooked Oats.
• While 5 oz of Boiled Regular Oats contain 16.9 times more Omega 6 than Baked Potato Skin.
• 5 ounces of Baked Potato Skin provide inadequate amounts of Omega 6
• Both Baked Potato Skin as well as Boiled Regular Oats provide inadequate amounts of Omega 3 in five ounces.