Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Millet Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Millet Flour	11%	10%	79%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Millet Flour	Recommended Dietary Allowance
Energy	6.2% 180kcal	18.7% 541kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	6.2% 6.02g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	NA	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	NA	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	28.5% 37g	82% 106g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	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	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	13% 4.96g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	27.2% 15.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Millet Flour	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	7.96% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	53.3% 8.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.94% 1.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Millet Flour	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	NA	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	8.86% 0.71mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	NA	40% 169mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	57.7% 404mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	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	28% 422mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	NA	34% 3.73mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.33% 12.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Millet Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt 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 Frozen Roasted Potatoes with Salt vs Millet Flour:

• Both Frozen Roasted Potatoes with Salt and Millet flour have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Millet flour have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Millet Flour:

• 5 ounces of Frozen Roasted Potatoes with Salt have 2 times more Potassium and 74.5 times more Sodium than Millet Flour.
• While 5 oz of Millet flour contain 7.9 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt 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 3 times more Energy, 2.3 times more Fat, 2.9 times more Carbohydrate, 2.4 times more Sugars, 1.3 times more Fiber and 4.8 times more Protein than Frozen Roasted Potatoes with Salt.