Comparing Nutrients in 300 calories Dry Quick OatsVS Baked White Potatoes

Weight per 300 calories

Dry Quick Oats

79.2g

Baked White Potatoes

326g

Dry Quick Oats have 4.1 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Dry Quick Oats or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Dry Quick Oats

14%

15%

71%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Dry Quick Oatsvs Baked White Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.32%5.16g

Fat

0.5%0.49g

5.16 gvs0.49 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.75%0.88g

Saturated Fat

0.41%0.13g

0.88 gvs0.13 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.95%0.079g

Omega 3

3.06%0.049g

0.079 gvs0.049 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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10.2%1.74g

Omega 6

0.94%0.16g

1.74 gvs0.16 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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41.2%53.6g

Carbohydrate

53%68.7g

53.6 gvs68.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.1%0.78g

Sugars

6.9%5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.78 gvs5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

1.6%1.17g

≤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]

0 gvs1.17 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g

Glucose

%2.05g

0 gvs2.05 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.78g

Sucrose

%1.3g

0.78 gvs1.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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21%8g

Fiber

18%6.85g

8 gvs6.85 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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18.6%10.4g

Protein

12.2%6.85g

10.4 gvs6.85 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Dry Quick Oatsvs Baked White Potatoes

0%0μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

0 μgvs3.26 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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30.3%0.36mg

Vitamin B1

13%0.16mg

Thiamine

0.36 mgvs0.16 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.44%0.12mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.12 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.57%0.89mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

0.89 mgvs5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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17.7%0.89mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.89 mgvs1.25 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.1%0.079mg

Vitamin B6

53%0.69mg

Pyridoxine

0.079 mgvs0.69 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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57.8%17.3μg

Vitamin B7

Biotin

17.3 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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6.33%25.3μg

Vitamin B9

31%124μg

Folates and Folic Acid

25.3 μgvs124 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

45.7%41mg

Ascorbic acid

0 mgvs41 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.2%0.33mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

0.33 mgvs0.13 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.3%1.6μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

1.6 μgvs8.8 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Dry Quick Oatsvs Baked White Potatoes

3.6%36mg

Calcium

3.26%32.6mg

36 mgvs32.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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37.6%0.34mg

Copper

46%0.41mg

0.34 mgvs0.41 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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43%3.44mg

Iron

26%2.1mg

3.44 mgvs2.1 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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23.7%100mg

Magnesium

21%88mg

100 mgvs88 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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111%2.56mg

Manganese

26.8%0.62mg

2.56 mgvs0.62 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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281%127μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

127 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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43.8%306mg

Phosphorus

35%245mg

306 mgvs245 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.15%277mg

Potassium

52%1774mg

277 mgvs1774 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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36.6%20μg

Selenium

2.96%1.63μg

20 μgvs1.63 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.035%0.53mg

Sodium

1.52%23mg

0.53 mgvs23 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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19.7%2.17mg

Zinc

10.4%1.14mg

2.17 mgvs1.14 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.23%8.6g

Water

6.65%246g

8.6 gvs246 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Dry Quick Oats vs Baked White Potatoes:

Dry Regular and Quick Oats Cereals have 2.3 times more Vitamin B1 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 5.6 times more Vitamin B3, 1.4 times more Vitamin B5, 8.7 times more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin C and 5.6 times more Vitamin K than Dry Regular and Quick Oats Cereals.
Both Dry Regular and Quick Oats Cereals and Baked Whole White Potatoes have similar amounts of Vitamin B2 per 300 kcal.
Both Dry Regular and Quick Oats Cereals as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Dry Quick Oats vs Baked White Potatoes:

Dry Regular and Quick Oats Cereals have 1.6 times more Iron, 4.1 times more Manganese, 1.3 times more Phosphorus, 12.3 times more Selenium and 1.9 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 6.4 times more Potassium and 28.7 times more Water than Dry Regular and Quick Oats Cereals.
Both Dry Regular and Quick Oats Cereals and Baked Whole White Potatoes have similar amounts of Calcium, Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dry Regular and Quick Oats Cereals have 10.6 times more Fat, 1.6 times more Omega 3, 10.9 times more Omega 6 and 1.5 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.3 times more Carbohydrate and 6.4 times more Sugars than Dry Regular and Quick Oats Cereals.
Both Dry Regular and Quick Oats Cereals and Baked Whole White Potatoes have similar amounts of Energy and Fiber per 300 kcal.
Both Dry Regular and Quick Oats Cereals as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Dry Quick OatsVS Cooked OatsBaked White PotatoesVS Cooked OatsDry Quick OatsVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Dry Quick OatsVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Dry Quick Oats or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: