Comparing Nutrients in 7 ounces Baked Potato Flesh VS Millet Flour

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Millet Flour	11%	10%	79%

Macro Nutrients

	Baked Potato Flesh	Millet Flour	Recommended Dietary Allowance
Energy	6.36% 185kcal	26% 758kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	8.7% 8.43g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	29.8% 5.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	115% 149g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	4.54% 3.3g	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	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Millet Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	74.7% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	50.4% 2.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	56.8% 0.74mg	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	4.47% 18μg	21% 83.3μg	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	28.2% 25.4mg	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	0.53% 0.079mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Millet Flour	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	118% 1.06mg	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	8.7% 0.69mg	98% 7.8mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	56.2% 236mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	86.5% 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	14% 99mg	80.8% 566mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	118% 65μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.47% 17.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Millet Flour per 7 oz

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

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

• 7 ounces of Baked Potato Flesh have more Vitamin C than Millet Flour.
• While 7 oz of Millet flour contain 3.9 times more Vitamin B1, 3.5 times more Vitamin B2, 4.3 times more Vitamin B3, 2.3 times more Vitamin B5 and 4.7 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Millet Flour provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 7 ounces of Millet Flour have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Millet flour have insufficient amounts of Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Millet Flour:

• 7 ounces of Baked Potato Flesh have 1.7 times more Potassium and 8.7 times more Water than Millet Flour.
• While 7 oz of Millet flour contain 2.5 times more Copper, 11.3 times more Iron, 4.8 times more Magnesium, 6.2 times more Manganese, 5.7 times more Phosphorus, 109 times more Selenium and 9.1 times more Zinc than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Baked Potatoes Flesh no Salt as well as Millet flour lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Millet flour contain 4.1 times more Energy, 42.5 times more Fat, 4.4 times more Omega 3, 79.8 times more Omega 6, 3.5 times more Carbohydrate, 2.3 times more Fiber and 5.5 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Millet Flour offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6