Comparing Nutrients in 1 pound Baked Red Potatoes VS Millet Flour

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Millet Flour	11%	10%	79%

Macro Nutrients

	Baked Red Potatoes	Millet Flour	Recommended Dietary Allowance
Energy	13.6% 395kcal	59.7% 1733kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	20% 19.3g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	68% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	262% 341g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	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	2.75% 2g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 1.36g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	41.8% 16g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	87% 48.8g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Millet Flour	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	156% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	171% 27.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	115% 5.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	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	30.6% 122μg	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	63.5% 57mg	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	2.4% 0.36mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Millet Flour	Recommended Dietary Allowance
Calcium	4.1% 41mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	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	39.7% 3.18mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	46.7% 327mg	185% 1293mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	NA	270% 148μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	108% 12mg	11mg per day for Men 19-50 years
Water	9.4% 348g	1.06% 39.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Millet Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes 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 Red Potatoes vs Millet Flour:

• 1 pound of Baked Red Potatoes has more Vitamin C and 3.5 times more Vitamin K than Millet Flour.
• While 1 lb of Millet flour contains 5.7 times more Vitamin B1, 1.5 times more Vitamin B2, 3.8 times more Vitamin B3, 3.7 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.6 times more Vitamin B9 than Baked Whole Red Potatoes.
• 1 pound of Millet Flour have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Millet flour have insufficient amounts of Vitamin E in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Millet Flour:

• 1 pound of Baked Red Potatoes has 2.4 times more Potassium and 8.8 times more Water than Millet Flour.
• While 1 lb of Millet flour contains 3.1 times more Copper, 5.6 times more Iron, 4.3 times more Magnesium, 5.8 times more Manganese, 4 times more Phosphorus and 6.6 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes 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 4.4 times more Energy, 28.3 times more Fat, 2.9 times more Omega 3, 52.1 times more Omega 6, 3.8 times more Carbohydrate, 1.9 times more Fiber and 4.7 times more Protein than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6