Comparing Nutrients in 5 ounces Baked White Potatoes VS Oat Flour

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Oat Flour	15%	20%	65%

Macro Nutrients

	Baked White Potatoes	Oat Flour	Recommended Dietary Allowance
Energy	4.5% 130kcal	19.7% 573kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	13.3% 13g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	7.1% 2.28g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	26.6% 4.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	71.6% 93g	130g per day for Men 19-50 years
Sugars	3% 2.17g	1.56% 1.13g	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	0.7% 0.51g	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	% 0.89g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.57g	% 0.71g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	24.2% 9.2g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Oat Flour	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	5.67% 0.068mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	5.7% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	13.6% 0.18mg	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	13.5% 54μg	11.3% 45.4μg	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	20% 18mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Oat Flour	Recommended Dietary Allowance
Calcium	1.4% 14mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	69% 0.62mg	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	11.3% 0.91mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	248% 5.7mg	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	15% 106mg	92% 641mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	15.5% 526mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	87.6% 48μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.33% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Oat Flour:

• Baked Whole White Potatoes have 1.9 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin C than Partially Debranned Oat Flour.
• While Partially Debranned Oat Flour contains 14.4 times more Vitamin B1, 2.9 times more Vitamin B2 and 17.5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Partially Debranned Oat Flour have similar amounts of Vitamin B3, Vitamin B9 and Vitamin K per 5 oz.
• Both Baked Whole White Potatoes as well as Partially Debranned Oat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked White Potatoes vs Oat Flour:

• Baked Whole White Potatoes have 1.5 times more Potassium and 8.8 times more Water than Partially Debranned Oat Flour.
• While Partially Debranned Oat Flour contains 5.5 times more Calcium, 3.4 times more Copper, 6.3 times more Iron, 5.3 times more Magnesium, 21.3 times more Manganese, 6 times more Phosphorus, 68 times more Selenium, 2.7 times more Sodium and 9.1 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 5 ounces:

• Baked Whole White Potatoes have 1.9 times more Sugars than Partially Debranned Oat Flour.
• While Partially Debranned Oat Flour contains 4.4 times more Energy, 60.8 times more Fat, 40.2 times more Saturated Fat, 9.7 times more Omega 3, 65 times more Omega 6, 3.1 times more Carbohydrate, 3.1 times more Fiber and 7 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Partially Debranned Oat Flour have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.