Comparing Nutrients in 100 grams Cooked Oats VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats	14%	19%	67%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Cooked Oats	Baked Potato Flesh	Recommended Dietary Allowance
Energy	2.45% 71kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	1.57% 1.52g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.23% 12g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	0.37% 0.27g	2.34% 1.7g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.25g	NA	g per day for Men 19-50 years
Fiber	4.47% 1.7g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.33% 0.076mg	8.75% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.23% 0.016mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.23mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.38% 0.005mg	23% 0.3mg	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	1.5% 6μg	2.25% 9μg	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	14.2% 13mg	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	0.53% 0.08mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	0.9% 9mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	24% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	1.8% 71.6μg	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% 0.9mg	4.38% 0.35mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	25.2% 0.58mg	7% 0.16mg	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	11% 77mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	2.06% 70mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	9.8% 5.4μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	2.26% 83.6g	2.04% 75.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Oats VS Baked Potato Flesh per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Oats versus 100 g of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Oats vs Baked Potato Flesh:

• 100 g of Baked Potatoes Flesh no Salt contain 1.4 times more Vitamin B1, 6.2 times more Vitamin B3, 1.8 times more Vitamin B5, 60.2 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Boiled Regular Oats.
• 100 grams of Cooked Oats have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Boiled Regular Oats as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cooked Oats vs Baked Potato Flesh:

• 100 grams of Cooked Oats have 2.6 times more Iron, 3.6 times more Manganese, 1.5 times more Phosphorus, 18 times more Selenium and 3.4 times more Zinc than Baked Potato Flesh.
• While 100 g of Baked Potatoes Flesh no Salt contain 2.9 times more Copper and 5.6 times more Potassium than Boiled Regular Oats.
• Both Cooked Oats and Baked Potato Flesh contain similar levels of Magnesium and Water per 100 grams.
• 100 grams of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Boiled Regular Oats as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Oats have 16.9 times more Omega 6 and 1.3 times more Protein than Baked Potato Flesh.
• While 100 g of Baked Potatoes Flesh no Salt contain 1.3 times more Energy, 1.8 times more Carbohydrate and 6.3 times more Sugars than Boiled Regular Oats.
• Both Cooked Oats and Baked Potato Flesh offer comparable quantities of Fiber per 100 grams.
• 100 grams of Baked Potato Flesh provide inadequate amounts of Omega 6
• Both Boiled Regular Oats as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 in 100 grams.