Comparing Nutrients in 5 ounces 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	4.25% 123kcal	18.7% 541kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	6.2% 6.02g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	21.3% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	82% 106g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	3.25% 2.35g	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	0.86% 0.62g	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	% 0.78g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 0.43g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	13% 4.96g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	27.2% 15.2g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Millet Flour	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	7.96% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	53.3% 8.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	40.6% 0.53mg	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	9.57% 38.3μg	15% 59.5μg	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	20% 18mg	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	0.76% 0.11mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0.94% 1.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Millet Flour	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	84.3% 0.76mg	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	12.4% 0.99mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	61.8% 1.42mg	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	14.6% 102mg	57.7% 404mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	NA	84.3% 46.4μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	34% 3.73mg	11mg per day for Men 19-50 years
Water	2.94% 109g	0.33% 12.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Millet Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes versus 5 oz of Millet Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Millet Flour:

• 5 ounces of Baked Red Potatoes have more Vitamin C and 3.5 times more Vitamin K than Millet Flour.
• While 5 oz of Millet flour contain 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.
• 5 ounces 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 five ounces.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Millet Flour:

• 5 ounces of Baked Red Potatoes have 2.4 times more Potassium and 8.8 times more Water than Millet Flour.
• While 5 oz of Millet flour contain 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 five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Millet flour contain 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.
• 5 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6