Comparing Nutrients in 14 ounces Millet Flour VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Millet Flour	Baked Potato Flesh	Recommended Dietary Allowance
Energy	52.3% 1516kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	6.65% 2.13g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	59.6% 10g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	9.3% 6.75g	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	% 5g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	36.6% 14g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	76% 42.7g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.64mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.04mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	92% 1.2mg	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	41.7% 167μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	56.4% 51mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.9% 0.44mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet Flour	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	236% 2.12mg	95% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	195% 15.6mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	173% 3.98mg	27.8% 0.64mg	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	162% 1131mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	45.6% 1552mg	3400mg per day for Men 19-50 years
Selenium	236% 130μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.93% 34.4g	8.1% 299g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet Flour VS Baked Potato Flesh per 14 oz

Compare the macro and micronutrient content in 14 oz of Millet Flour versus 14 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Millet Flour vs Baked Potato Flesh:

• 14 ounces of Millet Flour have 3.9 times more Vitamin B1, 3.5 times more Vitamin B2, 4.3 times more Vitamin B3, 2.3 times more Vitamin B5, 1.2 times more Vitamin B6 and 4.7 times more Vitamin B9 than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain more Vitamin C than Millet flour.
• 14 ounces of Millet Flour have insufficient amounts of Vitamin C
• 14 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Millet flour as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Millet Flour vs Baked Potato Flesh:

• 14 ounces of Millet Flour have 2.5 times more Copper, 11.3 times more Iron, 4.8 times more Magnesium, 6.2 times more Manganese, 5.7 times more Phosphorus, 109 times more Selenium and 9.1 times more Zinc than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 1.7 times more Potassium and 8.7 times more Water than Millet flour.
• 14 ounces of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Millet flour as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Millet Flour have 4.1 times more Energy, 42.5 times more Fat, 4.4 times more Omega 3, 79.8 times more Omega 6, 3.5 times more Carbohydrate, 2.3 times more Fiber and 5.5 times more Protein than Baked Potato Flesh.
• Both Millet Flour and Baked Potato Flesh offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6