Comparing Nutrients in 1 kilogram Cooked Millet VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Millet	12%	8%	80%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cooked Millet	Baked White Potatoes	Recommended Dietary Allowance
Energy	41% 1190kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	5.38% 1.72g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	28.2% 4.8g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	182% 237g	162% 211g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	21% 15.3g	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	NA	4.97% 3.6g	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	NA	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	34.2% 13g	55.3% 21g	38g per day for Men 19-50 years
Protein	62.7% 35g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Cooked Millet	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	162% 2.1mg	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	47.5% 190μg	95% 380μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	140% 126mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Millet	Baked White Potatoes	Recommended Dietary Allowance
Calcium	3% 30mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	141% 1.27mg	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	78.8% 6.3mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	118% 2.72mg	82% 1.9mg	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	143% 1000mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	18.2% 620mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	82.7% 9.1mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	19.3% 714g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Millet vs Baked White Potatoes:

• Cooked Millet has 2.2 times more Vitamin B1 and 1.9 times more Vitamin B2 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.2 times more Vitamin B5, 2 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C and 9 times more Vitamin K than Cooked Millet.
• Both Cooked Millet and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 1 kg.
• Both Cooked Millet as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Cooked Millet vs Baked White Potatoes:

• Cooked Millet has 1.3 times more Copper, 1.6 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 1.8 times more Selenium and 2.6 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.3 times more Calcium and 8.8 times more Potassium than Cooked Millet.
• Both Cooked Millet and Baked Whole White Potatoes have similar amounts of Iron and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Millet has 1.3 times more Energy, 6.7 times more Fat, 1.9 times more Omega 3, 9.8 times more Omega 6 and 1.7 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 11.8 times more Sugars and 1.6 times more Fiber than Cooked Millet.
• Both Cooked Millet and Baked Whole White Potatoes have similar amounts of Carbohydrate per 1 kg.
• Both Cooked Millet as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.