Comparing Nutrients in 1 pound Baked Potato Flesh VS Millet Flour

Macros Ratio

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

Macro Nutrients

	Baked Potato Flesh	Millet Flour	Recommended Dietary Allowance
Energy	14.5% 422kcal	59.7% 1733kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	20% 19.3g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	68% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	262% 341g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	10.4% 7.53g	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	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	NA	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.36g	g per day for Men 19-50 years
Fiber	18% 6.8g	41.8% 16g	38g per day for Men 19-50 years
Protein	16% 8.9g	87% 48.8g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Millet Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	156% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	171% 27.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	115% 5.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	130% 1.7mg	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	10.2% 41μg	47.6% 191μg	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	64.5% 58mg	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	1.2% 0.18mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Millet Flour	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	270% 2.43mg	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	20% 1.6mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	198% 4.54mg	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	32.4% 227mg	185% 1293mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	270% 148μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	108% 12mg	11mg per day for Men 19-50 years
Water	9.25% 342g	1.06% 39.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Millet Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Flesh versus 1 lb of Millet Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Millet Flour:

• 1 pound of Baked Potato Flesh has more Vitamin C than Millet Flour.
• While 1 lb of Millet flour contains 3.9 times more Vitamin B1, 3.5 times more Vitamin B2, 4.3 times more Vitamin B3, 2.3 times more Vitamin B5 and 4.7 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Millet Flour provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 1 pound of Millet Flour have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Millet flour have insufficient amounts of Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Millet Flour:

• 1 pound of Baked Potato Flesh has 1.7 times more Potassium and 8.7 times more Water than Millet Flour.
• While 1 lb of Millet flour contains 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 Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Baked Potatoes Flesh no Salt as well as Millet flour lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Millet flour contains 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 Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Millet Flour offer comparable quantities of Sugars per one pound.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6