Comparing Nutrients in 7 ounces Baked Red Potatoes VS Dry Quick Oats

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Dry Quick Oats	14%	15%	71%

Macro Nutrients

	Baked Red Potatoes	Dry Quick Oats	Recommended Dietary Allowance
Energy	5.95% 173kcal	26% 752kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	13.3% 13g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	6.9% 2.2g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	25.7% 4.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	103% 134g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	2.7% 1.96g	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	1.2% 0.87g	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	% 1.1g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 1.96g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	52.7% 20g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	46.6% 26g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Dry Quick Oats	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	44.5% 2.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	145% 43.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	16% 63.5μg	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	27.8% 25mg	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	1.06% 0.16mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Dry Quick Oats	Recommended Dietary Allowance
Calcium	1.8% 18mg	9.03% 90mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	94% 0.85mg	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	17.4% 1.4mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	279% 6.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	706% 318μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20.4% 143mg	110% 768mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	20.4% 695mg	3400mg per day for Men 19-50 years
Selenium	NA	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.088% 1.33mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	49.4% 5.44mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Dry Quick Oats:

• Baked Whole Red Potatoes have 1.4 times more Vitamin B3, 2.1 times more Vitamin B6, more Vitamin C and 1.4 times more Vitamin K than Dry Regular and Quick Oats Cereals.
• While Dry Regular and Quick Oats Cereals contain 6.4 times more Vitamin B1, 3.1 times more Vitamin B2, 3.3 times more Vitamin B5 and 5.3 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Dry Regular and Quick Oats Cereals have similar amounts of Vitamin B9 per 7 oz.
• Both Baked Whole Red Potatoes as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Dry Quick Oats:

• Baked Whole Red Potatoes have 1.6 times more Potassium and 7.1 times more Water than Dry Regular and Quick Oats Cereals.
• While Dry Regular and Quick Oats Cereals contain 5.1 times more Calcium, 2.5 times more Copper, 6.2 times more Iron, 4.5 times more Magnesium, 18.7 times more Manganese, 5.4 times more Phosphorus and 6.9 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole Red Potatoes have 1.4 times more Sugars than Dry Regular and Quick Oats Cereals.
• While Dry Regular and Quick Oats Cereals contain 4.4 times more Energy, 43.5 times more Fat, 27.8 times more Saturated Fat, 6.7 times more Omega 3, 44.9 times more Omega 6, 3.5 times more Carbohydrate, 5.6 times more Fiber and 5.7 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.