OATS > WMS
WMS = empty calories as opposed to OATS which are nutrient dense.
For whole food, butternut squash or russet potatoes >>>>> oats
Both have no fat; oats 8-10%.
Both are high GI.
BOth are more nutritious than oats. Russet potaotes have amongst the best ORAC antioxidant score of any food (
Oxygen radical absorbance capacity - Wikipedia, the free encyclopedia).
Butternutsquash is perhaps the most nutrient dense starch. Both are good sources of potatssium, >>> banana.
Comparing Butternutsquash to oats, Squash has more of every vitamin, and most nutrients, except manganese, phosphorous (both normally consumed in excess) and zinc.
See below for a 300 cal serve of oats, butternut winter squash, potato, and banana.
BUTTERNUT WINTER SQUASH [/B](TASTES AWESOME ROASTED when it caramelizes)
General (17%)
===========================================
Energy | 297.0 kcal 13%
Protein | 6.6 g 3%
Carbs | 77.2 g 35%
Fiber | 13.2 g 35%
Fat | 0.7 g 1%
Water | 570.3 g 15%
Vitamins (47%)
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Vitamin A | 70158.0 IU 2339%
Folate | 178.2 µg 45%
B1 (Thiamine) | 0.7 mg 55%
B2 (Riboflavin) | 0.1 mg 10%
B3 (Niacin) | 7.9 mg 49%
B5 (Pantothenic Acid)| 2.6 mg 53%
B6 (Pyridoxine) | 1.0 mg 78%
B12 (Cyanocobalamin) | 0.0 µg 0%
Vitamin C | 138.6 mg 154%
Vitamin D | 0.0 IU 0%
Vitamin E | 9.5 mg 63%
Vitamin K | 7.3 µg 6%
Minerals (35%)
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Calcium | 316.8 mg 32%
Copper | 0.5 mg 53%
Iron | 4.6 mg 58%
Magnesium | 224.4 mg 56%
Manganese | 1.3 mg 58%
Phosphorus | 217.8 mg 31%
Potassium | 2323.2 mg 49%
Selenium | 3.3 µg 6%
Sodium | 26.4 mg 2%
Zinc | 1.0 mg 9%
Lipids (1%)
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Saturated | 0.1 g 1%
Omega-3 | 0.2 g 2%
Omega-6 | 0.1 g 1%
Cholesterol | 0.0 mg 0%
WHITE POTATO:
General (14%)
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Energy | 296.7 kcal 13%
Protein | 7.2 g 4%
Carbs | 67.6 g 30%
Fiber | 10.3 g 27%
Fat | 0.4 g 0%
Water | 350.8 g 9%
Vitamins (23%)
===========================================
Vitamin A | 34.4 IU 1%
Folate | 77.4 µg 19%
B1 (Thiamine) | 0.3 mg 25%
B2 (Riboflavin) | 0.1 mg 11%
B3 (Niacin) | 4.6 mg 29%
B5 (Pantothenic Acid)| 1.2 mg 24%
B6 (Pyridoxine) | 0.9 mg 67%
B12 (Cyanocobalamin) | 0.0 µg 0%
Vitamin C | 84.7 mg 94%
Vitamin D | 0.0 IU 0%
Vitamin E | 0.0 mg 0%
Vitamin K | 6.9 µg 6%
Minerals (23%)
===========================================
Calcium | 38.7 mg 4%
Copper | 0.5 mg 55%
Iron | 2.2 mg 28%
Magnesium | 90.3 mg 23%
Manganese | 0.6 mg 27%
Phosphorus | 266.6 mg 38%
Potassium | 1750.1 mg 37%
Selenium | 1.3 µg 2%
Sodium | 25.8 mg 2%
Zinc | 1.2 mg 11%
Lipids (1%)
===========================================
Saturated | 0.1 g 1%
Omega-3 | 0.0 g 0%
Omega-6 | 0.1 g 1%
Cholesterol | 0.0 mg 0%
OATS:
General (12%)
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Energy | 299.5 kcal 13%
Protein | 13.0 g 7%
Carbs | 51.0 g 23%
Fiber | 8.2 g 21%
Fat | 5.3 g 6%
Water | 6.3 g 0%
Vitamins (8%)
===========================================
Vitamin A | 0.0 IU 0%
Folate | 43.1 µg 11%
B1 (Thiamine) | 0.6 mg 49%
B2 (Riboflavin) | 0.1 mg 8%
B3 (Niacin) | 0.7 mg 5%
B5 (Pantothenic Acid)| 1.0 mg 21%
B6 (Pyridoxine) | 0.1 mg 7%
B12 (Cyanocobalamin) | 0.0 µg 0%
Vitamin C | 0.0 mg 0%
Vitamin D | 0.0 IU 0%
Vitamin E | 0.0 mg 0%
Vitamin K | 0.0 µg 0%
Minerals (33%)
===========================================
Calcium | 41.6 mg 4%
Copper | 0.5 mg 54%
Iron | 3.6 mg 45%
Magnesium | 136.3 mg 34%
Manganese | 3.8 mg 165%
Phosphorus | 402.7 mg 58%
Potassium | 330.3 mg 7%
Selenium | 0.0 µg 0% {note: I think this is a mistake of this database]
Sodium | 1.5 mg 0%
Zinc | 3.1 mg 28%
Lipids (6%)
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Saturated | 0.9 g 5%
Omega-3 | 0.1 g 1%
Omega-6 | 1.9 g 19%
Cholesterol | 0.0 mg 0%
BANANA
General (13%)
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Energy | 293.7 kcal 13%
Protein | 3.6 g 2%
Carbs | 75.4 g 34%
Fiber | 8.6 g 23%
Fat | 1.1 g 1%
Water | 247.2 g 7%
Vitamins (18%)
===========================================
Vitamin A | 211.2 IU 7%
Folate | 66.0 µg 16%
B1 (Thiamine) | 0.1 mg 9%
B2 (Riboflavin) | 0.2 mg 19%
B3 (Niacin) | 2.2 mg 14%
B5 (Pantothenic Acid)| 1.1 mg 22%
B6 (Pyridoxine) | 1.2 mg 93%
B12 (Cyanocobalamin) | 0.0 µg 0%
Vitamin C | 28.7 mg 32%
Vitamin D | 0.0 IU 0%
Vitamin E | 0.3 mg 2%
Vitamin K | 1.6 µg 1%
Minerals (15%)
===========================================
Calcium | 16.5 mg 2%
Copper | 0.3 mg 29%
Iron | 0.9 mg 11%
Magnesium | 89.1 mg 22%
Manganese | 0.9 mg 39%
Phosphorus | 72.6 mg 10%
Potassium | 1181.4 mg 25%
Selenium | 3.3 µg 6%
Sodium | 3.3 mg 0%
Zinc | 0.5 mg 4%
Lipids (1%)
===========================================
Saturated | 0.4 g 2%
Omega-3 | 0.1 g 1%
Omega-6 | 0.2 g 2%
Cholesterol | 0.0 mg 0%