Comparing Nutrients in 14 ounces Baked White Potatoes VS Millet Flour

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Millet Flour	11%	10%	79%

Macro Nutrients

	Baked White Potatoes	Millet Flour	Recommended Dietary Allowance
Energy	12.6% 365kcal	52.3% 1516kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	17.4% 17g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	6.65% 2.13g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	59.6% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	229% 298g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	9.1% 6.6g	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	1.97% 1.43g	0% 0g	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	% 2.5g	% 5g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 1.2g	g per day for Men 19-50 years
Fiber	22% 8.33g	36.6% 14g	38g per day for Men 19-50 years
Protein	15% 8.33g	76% 42.7g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Millet Flour	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	101% 5.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	114% 1.48mg	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	37.7% 151μg	41.7% 167μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Millet Flour	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	236% 2.12mg	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	31.8% 2.54mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	112% 472mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	173% 3.98mg	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	42.5% 298mg	162% 1131mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	236% 130μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	8.1% 299g	0.93% 34.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Millet Flour per 14 oz

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

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Millet Flour:

• 14 ounces of Baked White Potatoes have more Vitamin C and 3.4 times more Vitamin K than Millet Flour.
• While 14 oz of Millet flour contain 8.6 times more Vitamin B1, 1.7 times more Vitamin B2, 3.9 times more Vitamin B3, 3.3 times more Vitamin B5 and 1.8 times more Vitamin B6 than Baked Whole White Potatoes.
• Both Baked White Potatoes and Millet Flour provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Millet Flour have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole White Potatoes as well as Millet flour have insufficient amounts of Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Baked White Potatoes vs Millet Flour:

• 14 ounces of Baked White Potatoes have 2.4 times more Potassium and 8.7 times more Water than Millet Flour.
• While 14 oz of Millet flour contain 4.2 times more Copper, 6.2 times more Iron, 4.4 times more Magnesium, 5.3 times more Manganese, 3.8 times more Phosphorus, 65.4 times more Selenium and 7.5 times more Zinc than Baked Whole White Potatoes.
• 14 ounces of Baked White Potatoes lack sufficient amounts of Selenium
• Both Baked Whole White Potatoes as well as Millet flour lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Millet flour contain 4.2 times more Energy, 28.3 times more Fat, 2.9 times more Omega 3, 52.1 times more Omega 6, 3.6 times more Carbohydrate, 1.7 times more Fiber and 5.1 times more Protein than Baked Whole White Potatoes.
• Both Baked White Potatoes and Millet Flour offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Baked White Potatoes provide inadequate amounts of Omega 3 and Omega 6