Comparing Nutrients in 7 ounces Fortified Instant Oats VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Fortified Instant Oats	Baked Potato Skin	Recommended Dietary Allowance
Energy	24.8% 718kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	8.35% 2.67g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	28.6% 4.86g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	70.3% 91g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	3.83% 2.78g	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	0.27% 0.2g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	52.2% 20g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	42.2% 23.7g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	170% 1532μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.6% 0.88mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.6% 2.4mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	94% 1.2mg	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	16% 63.5μg	11% 43.7μg	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	29.8% 26.8mg	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	6.75% 1mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Baked Potato Skin	Recommended Dietary Allowance
Calcium	69.7% 697mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	180% 1.62mg	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	613% 49mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	292% 6.7mg	53% 1.22mg	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	120% 839mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	21.4% 726mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	83.7% 46μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	29% 437mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	45.3% 5mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Fortified Instant Oats VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Fortified Instant Oats versus 7 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fortified Instant Oats vs Baked Potato Skin:

• 7 ounces of Fortified Instant Oats have 772 times more Vitamin A, 3.6 times more Vitamin B1, 1.4 times more Vitamin B5, 1.5 times more Vitamin B9 and 12.8 times more Vitamin E than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.1 times more Vitamin B2, 3 times more Vitamin B3, 7.7 times more Vitamin B6 and more Vitamin C than Dry Plain Fortified Instant Oats.
• 7 ounces of Fortified Instant Oats have insufficient amounts of Vitamin C
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin A and Vitamin E
• Both Dry Plain Fortified Instant Oats as well as Baked Potato Skin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Fortified Instant Oats vs Baked Potato Skin:

• 7 ounces of Fortified Instant Oats have 10.3 times more Calcium, 3.5 times more Iron, 3 times more Magnesium, 5.5 times more Manganese, 4.2 times more Phosphorus, 33.1 times more Selenium, 10.5 times more Sodium and 5.1 times more Zinc than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.3 times more Copper and 1.6 times more Potassium than Dry Plain Fortified Instant Oats.
• 7 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fortified Instant Oats have 1.8 times more Energy, 69 times more Fat, 51.8 times more Saturated Fat, 7.2 times more Omega 3, 76.5 times more Omega 6, 1.5 times more Carbohydrate, 1.3 times more Fiber and 2.8 times more Protein than Baked Potato Skin.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6