Comparing Nutrients in 7 ounces Millet Flour VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
Potato Skin	17%	1%	82%

Macro Nutrients

	Millet Flour	Potato Skin	Recommended Dietary Allowance
Energy	26% 758kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	8.7% 8.43g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	29.8% 5.06g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 149g	19% 24.7g	130g per day for Men 19-50 years
Sugars	4.54% 3.3g	NA	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% 0g	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	18.3% 6.95g	13% 4.96g	38g per day for Men 19-50 years
Protein	38% 21.3g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.7% 12mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.4% 2.52mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	36.5% 0.47mg	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	21% 83.3μg	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	25% 22.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.46% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet Flour	Potato Skin	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	93% 0.84mg	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	98% 7.8mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	56.2% 236mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	86.5% 2mg	52% 1.2mg	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	80.8% 566mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.47% 17.2g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet Flour VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Millet Flour versus 7 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Millet Flour vs Potato Skin:

• 7 ounces of Millet Flour have 19.7 times more Vitamin B1, 1.9 times more Vitamin B2, 5.8 times more Vitamin B3, 4.2 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.5 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain more Vitamin C than Millet flour.
• 7 ounces of Millet Flour have insufficient amounts of Vitamin C
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1

Comparing minerals per 7 ounces for Millet Flour vs Potato Skin:

• 7 ounces of Millet Flour have 1.3 times more Copper, 1.2 times more Iron, 5.2 times more Magnesium, 1.7 times more Manganese, 7.5 times more Phosphorus, 109 times more Selenium and 7.5 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.1 times more Calcium, 1.8 times more Potassium and 9.6 times more Water than Millet flour.
• 7 ounces of Millet Flour lack sufficient amounts of Calcium
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Millet Flour have 6.6 times more Energy, 42.5 times more Fat, 4.4 times more Omega 3, 79.8 times more Omega 6, 6 times more Carbohydrate, 1.4 times more Fiber and 4.2 times more Protein than Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6