Comparing Nutrients in 500 calories Dry Quick OatsVS Baked White Potatoes

Weight per 500 calories

Dry Quick Oats

132g

Baked White Potatoes

544g

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 500 calories - Dry Quick Oats or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Dry Quick Oats

14%

15%

71%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Dry Quick Oatsvs Baked White Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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8.87%8.6g

Fat

0.84%0.82g

8.6 gvs0.82 g

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

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4.58%1.46g

Saturated Fat

0.68%0.22g

1.46 gvs0.22 g

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

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8.25%0.13g

Omega 3

5.1%0.082g

0.13 gvs0.082 g

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

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17%2.9g

Omega 6

1.57%0.27g

2.9 gvs0.27 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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68.7%89.3g

Carbohydrate

88%115g

89.3 gvs115 g

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

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1.8%1.3g

Sugars

11.5%8.3g

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

1.3 gvs8.3 g

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

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0%0g

Fructose

2.7%1.96g

≤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 gvs1.96 g

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

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%0g

Glucose

%3.42g

0 gvs3.42 g

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

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%1.3g

Sucrose

%2.17g

1.3 gvs2.17 g

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

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35%13.3g

Fiber

30%11.4g

13.3 gvs11.4 g

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

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31%17.3g

Protein

20.4%11.4g

17.3 gvs11.4 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

0.6%5.43μg

RAE, retinol activity equivalents

0 μgvs5.43 μg

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

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50.6%0.61mg

Vitamin B1

21.7%0.26mg

Thiamine

0.61 mgvs0.26 mg

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

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15.7%0.2mg

Vitamin B2

18%0.23mg

Riboflavin

0.2 mgvs0.23 mg

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

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9.28%1.5mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

1.5 mgvs8.3 mg

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

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29.6%1.48mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

1.48 mgvs2.1 mg

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

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10%0.13mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.13 mgvs1.15 mg

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

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96%29μg

Vitamin B7

Biotin

29 μgvsNA μg

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

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10.6%42.2μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

42.2 μgvs207 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

76%68.5mg

Ascorbic acid

0 mgvs68.5 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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3.7%0.55mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

0.55 mgvs0.22 mg

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

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2.2%2.64μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

2.64 μgvs14.7 μg

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

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Minerals

Dry Quick Oatsvs Baked White Potatoes

6%60mg

Calcium

5.43%54.3mg

60 mgvs54.3 mg

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

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62.7%0.56mg

Copper

76.7%0.69mg

0.56 mgvs0.69 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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71.6%5.73mg

Iron

43.5%3.48mg

5.73 mgvs3.48 mg

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

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39.6%166mg

Magnesium

35%147mg

166 mgvs147 mg

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

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185%4.26mg

Manganese

44.7%1.03mg

4.26 mgvs1.03 mg

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

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469%211μg

Molybdenum

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

211 μgvsNA μg

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

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73%511mg

Phosphorus

58.2%408mg

511 mgvs408 mg

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

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13.6%462mg

Potassium

87%2957mg

462 mgvs2957 mg

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

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61%33.5μg

Selenium

4.94%2.7μg

33.5 μgvs2.7 μg

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

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0.059%0.88mg

Sodium

2.54%38mg

0.88 mgvs38 mg

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

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33%3.6mg

Zinc

17.3%1.9mg

3.6 mgvs1.9 mg

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

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0.39%14.3g

Water

11%410g

14.3 gvs410 g

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

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Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories Dry Quick OatsVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Dry Quick Oats or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: