Comparing Nutrients in 1 kilogram Millet Flour VS Baked White Potatoes

Macros Ratio

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

Macro Nutrients

	Millet Flour	Baked White Potatoes	Recommended Dietary Allowance
Energy	132% 3820kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	16.8% 5.36g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	150% 25.5g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	578% 751g	162% 211g	130g per day for Men 19-50 years
Sugars	23% 16.6g	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	0% 0g	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	% 12.6g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 3g	% 4g	g per day for Men 19-50 years
Fiber	92% 35g	55.3% 21g	38g per day for Men 19-50 years
Protein	192% 108g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	344% 4.13mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	376% 60.2mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	254% 12.7mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	286% 3.72mg	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	105% 420μg	95% 380μg	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	140% 126mg	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	7.33% 1.1mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet Flour	Baked White Potatoes	Recommended Dietary Allowance
Calcium	14% 140mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	594% 5.35mg	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	493% 39.4mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	283% 1190mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	436% 10mg	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	407% 2850mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	595% 327μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	239% 26.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	2.34% 86.7g	20.4% 754g	3700g per day for Men 19-50 years

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

• Millet flour has 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.
• While Baked Whole White Potatoes contain more Vitamin C and 3.4 times more Vitamin K than Millet flour.
• Both Millet flour and Baked Whole White Potatoes have similar amounts of Vitamin B9 per 1 kg.
• Both Millet flour as well as Baked Whole White Potatoes have insufficient amounts of Vitamin E in 1 kg.

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

• Millet flour has 1.4 times more Calcium, 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.
• While Baked Whole White Potatoes contain 2.4 times more Potassium and 8.7 times more Water than Millet flour.

Comparison of macro-nutrients per 1 kilogram:

• Millet flour has 4.2 times more Energy, 28.3 times more Fat, 13.4 times more Saturated 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 Millet flour and Baked Whole White Potatoes have similar amounts of Sugars per 1 kg.
• Both Millet flour as well as Baked Whole White Potatoes have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.