Comparing Nutrients in 5 ounces Millet, puffed VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Millet, puffed	13%	8%	79%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Millet, puffed	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	17.3% 502kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.8g	7.5% 7.27g	97g per day for Men 19-50 years
Saturated Fat	2.97% 0.95g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	9.75% 0.16g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.65g	2.36% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.2% 113g	30% 39g	130g per day for Men 19-50 years
Sugars	1.08% 0.78g	0.57% 0.41g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 0.24g	g per day for Men 19-50 years
Fiber	10% 3.83g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	33% 18.4g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Millet, puffed	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.27mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.3% 0.51mg	18.8% 0.24mg	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	28% 112μg	7.8% 31μg	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	0% 0mg	18.6% 16.7mg	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	6.24% 0.94mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet, puffed	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	23% 0.21mg	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	49.8% 4mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	35.8% 150mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	13.5% 0.31mg	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	54% 377mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	1.67% 56.7mg	19.6% 668mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.24mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	2.4% 89.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet, puffed VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Millet, puffed versus 5 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Millet, puffed vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Millet, puffed have 3.2 times more Vitamin B1, 8.7 times more Vitamin B2, 2.1 times more Vitamin B3, 2.1 times more Vitamin B6, 3.6 times more Vitamin B9 and 6.6 times more Vitamin E than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain more Vitamin C than Millet, puffed.
• 5 ounces of Millet, puffed have insufficient amounts of Vitamin C
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• Both Millet, puffed as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Millet, puffed vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Millet, puffed have 4.8 times more Copper, 3.7 times more Iron, 3.8 times more Magnesium, 2.7 times more Phosphorus, 29 times more Selenium and 4 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 11.8 times more Potassium and 78.2 times more Sodium than Millet, puffed.
• 5 ounces of Millet, puffed lack sufficient amounts of Potassium
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Millet, puffed as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Millet, puffed have 2.2 times more Energy, 6.1 times more Omega 3, 6.6 times more Omega 6, 2.9 times more Carbohydrate and 5.2 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Fat and 1.6 times more Saturated Fat than Millet, puffed.
• Both Millet, puffed and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Fiber per five ounces.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6