Comparing Nutrients in 300 calories Baked White Potatoes VS Millet Flour

Weight per 300 calories

• Baked White Potatoes: 326g
• Millet Flour: 78.5g

Millet flour has 4.2 times more energy per unit of mass than Baked Whole White Potatoes, which is high in comparison to other foods. Baked White Potatoes having average energy density.

Discover which food has more nutrients per 300 calories - Baked White Potatoes or Millet Flour?

Macros Ratio

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

Macro Nutrients

	Baked White Potatoes	Millet Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	3.44% 3.34g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	11.8% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	45.4% 59g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	1.6% 1.17g	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	% 2.05g	% 0.99g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0.24g	g per day for Men 19-50 years
Fiber	18% 6.85g	7.23% 2.75g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	15% 8.44g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Millet Flour	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	4.4% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	29.5% 4.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	22.5% 0.29mg	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	31% 124μg	8.25% 33μg	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	45.7% 41mg	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	0.87% 0.13mg	0.58% 0.086mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	0.52% 0.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Millet Flour	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	46.7% 0.42mg	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	26% 2.1mg	38.7% 3.1mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	22.3% 93mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	34.2% 0.79mg	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	35% 245mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	5.17% 176mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	46.7% 25.7μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	0.21% 3.14mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	18.8% 2.07mg	11mg per day for Men 19-50 years
Water	6.65% 246g	0.18% 6.8g	3700g per day for Men 19-50 years

Baked White Potatoes VS Millet Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked White Potatoes or Millet Flour?

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Millet Flour:

• 300 calories of Baked White Potatoes have 2.4 times more Vitamin B2, 1.3 times more Vitamin B5, 2.4 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin C and 14 times more Vitamin K than Millet Flour.
• While 300 kcal of Millet flour contain 2.1 times more Vitamin B1 than Baked Whole White Potatoes.
• Both Baked White Potatoes and Millet Flour provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Millet Flour have insufficient amounts of Vitamin B2, Vitamin C and Vitamin K
• Both Baked Whole White Potatoes as well as Millet flour have insufficient amounts of Vitamin E in 300 calories.

Comparing minerals per 300 calories for Baked White Potatoes vs Millet Flour:

• 300 calories of Baked White Potatoes have 10.1 times more Potassium and 36.1 times more Water than Millet Flour.
• While 300 kcal of Millet flour contain 1.5 times more Iron, 1.3 times more Manganese, 15.8 times more Selenium and 1.8 times more Zinc than Baked Whole White Potatoes.
• Both Baked White Potatoes and Millet Flour contain similar levels of Copper, Magnesium and Phosphorus per 300 calories.
• 300 calories of Baked White Potatoes lack sufficient amounts of Selenium
• 300 calories of Millet Flour lack sufficient amounts of Potassium
• Both Baked Whole White Potatoes as well as Millet flour lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked White Potatoes have 3.8 times more Sugars and 2.5 times more Fiber than Millet Flour.
• While 300 kcal of Millet flour contain 12.5 times more Omega 6 than Baked Whole White Potatoes.
• Both Baked White Potatoes and Millet Flour offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Baked White Potatoes provide inadequate amounts of Omega 6
• Both Baked Whole White Potatoes as well as Millet flour provide inadequate amounts of Omega 3 in 300 calories.