Comparing Nutrients in 300 calories Oat FlourVS Baked White Potatoes

Weight per 300 calories

Oat Flour

74.3g

Baked White Potatoes

326g

Oat Flour has 4.4 times more energy per 100g than Baked White Potatoes. It has very high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Oat Flour or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Oat Flour

15%

20%

65%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Oat Flourvs 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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7%6.77g

Fat

0.5%0.49g

6.77 gvs0.49 g

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

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3.73%1.2g

Saturated Fat

0.41%0.13g

1.2 gvs0.13 g

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

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6.73%0.11g

Omega 3

3.06%0.049g

0.11 gvs0.049 g

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

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14%2.37g

Omega 6

0.94%0.16g

2.37 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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37.5%48.8g

Carbohydrate

53%68.7g

48.8 gvs68.7 g

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

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0.82%0.59g

Sugars

6.9%5g

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

0.59 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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%0.074g

Glucose

%2.05g

0.074 gvs2.05 g

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

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%0.37g

Sucrose

%1.3g

0.37 gvs1.3 g

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

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12.7%4.83g

Fiber

18%6.85g

4.83 gvs6.85 g

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

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19.4%11g

Protein

12.2%6.85g

11 gvs6.85 g

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

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Vitamins

Oat Flourvs 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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43%0.51mg

Vitamin B1

13%0.16mg

Thiamine

0.51 mgvs0.16 mg

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

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7.14%0.093mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.093 mgvs0.14 mg

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

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6.84%1.1mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs5 mg

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

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3%0.15mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.15 mgvs1.25 mg

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

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7.14%0.093mg

Vitamin B6

53%0.69mg

Pyridoxine

0.093 mgvs0.69 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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5.94%23.8μg

Vitamin B9

31%124μg

Folates and Folic Acid

23.8 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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3.47%0.52mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

0.52 mgvs0.13 mg

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

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2%2.38μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

2.38 μgvs8.8 μg

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

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Minerals

Oat Flourvs Baked White Potatoes

4.1%41mg

Calcium

3.26%32.6mg

41 mgvs32.6 mg

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

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36%0.32mg

Copper

46%0.41mg

0.32 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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37%2.97mg

Iron

26%2.1mg

2.97 mgvs2.1 mg

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

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25.5%107mg

Magnesium

21%88mg

107 mgvs88 mg

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

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130%3mg

Manganese

26.8%0.62mg

3 mgvs0.62 mg

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

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Molybdenum

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

NA μgvsNA μg

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

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48%336mg

Phosphorus

35%245mg

336 mgvs245 mg

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

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8.1%275mg

Potassium

52%1774mg

275 mgvs1774 mg

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

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46%25.2μg

Selenium

2.96%1.63μg

25.2 μgvs1.63 μg

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

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0.94%14mg

Sodium

1.52%23mg

14 mgvs23 mg

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

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21.6%2.38mg

Zinc

10.4%1.14mg

2.38 mgvs1.14 mg

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

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0.17%6.35g

Water

6.65%246g

6.35 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 Oat Flour vs Baked White Potatoes:

Partially Debranned Oat Flour has 3.3 times more Vitamin B1 and 4 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.5 times more Vitamin B2, 4.6 times more Vitamin B3, 8.4 times more Vitamin B5, 7.4 times more Vitamin B6, 5.2 times more Vitamin B9, more Vitamin C and 3.7 times more Vitamin K than Partially Debranned Oat Flour.
Both Partially Debranned Oat Flour as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oat Flour vs Baked White Potatoes:

Partially Debranned Oat Flour has 1.3 times more Calcium, 1.4 times more Iron, 1.2 times more Magnesium, 4.8 times more Manganese, 1.4 times more Phosphorus, 15.5 times more Selenium and 2.1 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.3 times more Copper, 6.4 times more Potassium and 38.7 times more Water than Partially Debranned Oat Flour.

Comparison of macro-nutrients per 300 calories:

Partially Debranned Oat Flour has 13.8 times more Fat, 9.1 times more Saturated Fat, 2.2 times more Omega 3, 14.8 times more Omega 6 and 1.6 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.4 times more Carbohydrate, 8.4 times more Sugars and 1.4 times more Fiber than Partially Debranned Oat Flour.
Both Partially Debranned Oat Flour and Baked Whole White Potatoes have similar amounts of Energy per 300 kcal.
Both Partially Debranned Oat Flour 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:

Oat FlourVS Dry Rice NoodlesBaked White PotatoesVS Dry Rice NoodlesOat FlourVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Oat FlourVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Oat Flour or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: