Comparing Nutrients in 14 ounces Millet Flour VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Millet Flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	52.3% 1516kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	6.65% 2.13g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	59.6% 10g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	14.6% 19g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	7.4% 5.36g	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	4.54% 3.3g	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	% 5g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	36.6% 14g	31.3% 12g	38g per day for Men 19-50 years
Protein	76% 42.7g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.64mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.04mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	39.7% 0.52mg	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	41.7% 167μg	66.5% 266μg	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	249% 224mg	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	2.9% 0.44mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet Flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	236% 2.12mg	16.8% 0.15mg	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	195% 15.6mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	173% 3.98mg	50.7% 1.17mg	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	162% 1131mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	236% 130μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.93% 34.4g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet Flour VS Frozen Chopped Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Millet Flour versus 14 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Millet Flour vs Frozen Chopped Broccoli:

• 14 ounces of Millet Flour have 7.8 times more Vitamin B1, 12.8 times more Vitamin B3, 4.6 times more Vitamin B5 and 2.9 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 1.3 times more Vitamin B2, 1.6 times more Vitamin B9, more Vitamin C, 11.1 times more Vitamin E and 101.4 times more Vitamin K than Millet flour.
• 14 ounces of Millet Flour have insufficient amounts of Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 14 ounces for Millet Flour vs Frozen Chopped Broccoli:

• 14 ounces of Millet Flour have 14.1 times more Copper, 4.9 times more Iron, 6.6 times more Magnesium, 3.4 times more Manganese, 5.7 times more Phosphorus, 11.7 times more Selenium and 5.5 times more Zinc than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 4 times more Calcium and 10.5 times more Water than Millet flour.
• Both Millet Flour and Frozen Chopped Broccoli contain similar levels of Potassium per 14 ounces.
• 14 ounces of Millet Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Millet Flour have 14.7 times more Energy, 14.7 times more Fat, 82.3 times more Omega 6, 15.7 times more Carbohydrate, 1.2 times more Sugars and 3.8 times more Protein than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 2.4 times more Omega 3 than Millet flour.
• Both Millet Flour and Frozen Chopped Broccoli offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6