Comparing Nutrients in 7 ounces Oat Flour VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Oat Flour	15%	20%	65%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Oat Flour	Baked Red Potatoes	Recommended Dietary Allowance
Energy	27.6% 802kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	9.97% 3.2g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	37% 6.32g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	30% 39g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	% 0.99g	% 0.89g	g per day for Men 19-50 years
Fiber	34% 13g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	52% 29g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Oat Flour	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.37mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.98% 0.4mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	32.4% 0.42mg	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	13.4% 53.6μg	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	27.8% 25mg	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	9.26% 1.4mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Flour	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	11% 109mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	38.4% 0.35mg	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	99% 7.94mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	347% 7.98mg	15% 0.34mg	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	128% 897mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	21.7% 736mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	123% 67.5μg	NA	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.46% 17g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oat Flour vs Baked Red Potatoes:

• Partially Debranned Oat Flour has 9.6 times more Vitamin B1, 2.5 times more Vitamin B2 and 8.8 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.7 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin C than Partially Debranned Oat Flour.
• Both Partially Debranned Oat Flour and Baked Whole Red Potatoes have similar amounts of Vitamin B3, Vitamin B9 and Vitamin K per 7 oz.
• Both Partially Debranned Oat Flour as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oat Flour vs Baked Red Potatoes:

• Partially Debranned Oat Flour has 6.1 times more Calcium, 2.5 times more Copper, 5.7 times more Iron, 5.1 times more Magnesium, 23.2 times more Manganese, 6.3 times more Phosphorus, 1.6 times more Sodium and 8 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Potassium and 9 times more Water than Partially Debranned Oat Flour.

Comparison of macro-nutrients per 7 ounces:

• Partially Debranned Oat Flour has 4.6 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, 3.4 times more Carbohydrate, 3.6 times more Fiber and 6.4 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.8 times more Sugars than Partially Debranned Oat Flour.
• Both Partially Debranned Oat Flour as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.