Comparing Nutrients in 1 kilogram Baked White Potatoes VS Cooked Millet

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Baked Whole White Potatoes have 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.
• While Cooked Millet contains 2.2 times more Vitamin B1 and 1.9 times more Vitamin B2 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cooked Millet have similar amounts of Vitamin B3 per 1 kg.
• Both Baked Whole White Potatoes as well as Cooked Millet have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

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

• Baked Whole White Potatoes have 3.3 times more Calcium and 8.8 times more Potassium than Cooked Millet.
• While Cooked Millet contains 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.
• Both Baked Whole White Potatoes and Cooked Millet have similar amounts of Iron and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 11.8 times more Sugars and 1.6 times more Fiber than Cooked Millet.
• While Cooked Millet contains 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.
• Both Baked Whole White Potatoes and Cooked Millet have similar amounts of Carbohydrate per 1 kg.
• Both Baked Whole White Potatoes as well as Cooked Millet have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.