Comparing Nutrients in 7 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	5.95% 173kcal	26% 758kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	8.7% 8.43g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	30% 39g	115% 149g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 0.6g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Millet Flour	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	74.7% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	50.4% 2.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	13.4% 53.6μg	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	27.8% 25mg	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	1.06% 0.16mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Millet Flour	Recommended Dietary Allowance
Calcium	1.8% 18mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	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	17.4% 1.4mg	98% 7.8mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	56.2% 236mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	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	20.4% 143mg	80.8% 566mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	NA	118% 65μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.47% 17.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Millet Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes 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 Red Potatoes vs Millet Flour:

• 7 ounces of Baked Red Potatoes have more Vitamin C and 3.5 times more Vitamin K than Millet Flour.
• While 7 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.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Millet Flour:

• 7 ounces of Baked Red Potatoes have 2.4 times more Potassium and 8.8 times more Water than Millet Flour.
• While 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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.
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6