Comparing Nutrients in 14 ounces Millet Flour VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
Broccoli	27%	8%	65%

Macro Nutrients

	Millet Flour	Broccoli	Recommended Dietary Allowance
Energy	52.3% 1516kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	6.65% 2.13g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	59.6% 10g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 0.4g	g per day for Men 19-50 years
Fiber	36.6% 14g	27% 10.3g	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	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.64mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.04mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	53.4% 0.69mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet Flour	Broccoli	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	236% 2.12mg	21.6% 0.19mg	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	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	173% 3.98mg	36.2% 0.83mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	236% 130μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.93% 34.4g	9.58% 354g	3700g per day for Men 19-50 years

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

• Millet flour has 5.8 times more Vitamin B1, 9.4 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.1 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Vitamin B2, 1.5 times more Vitamin B9, more Vitamin C, 7.1 times more Vitamin E and 127 times more Vitamin K than Millet flour.

Comparing minerals per 14 ounces for Millet Flour vs Broccoli:

• Millet flour has 10.9 times more Copper, 5.4 times more Iron, 5.7 times more Magnesium, 4.8 times more Manganese, 4.3 times more Phosphorus, 13.1 times more Selenium and 6.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 3.4 times more Calcium, 1.4 times more Potassium, 8.3 times more Sodium and 10.3 times more Water than Millet flour.

Comparison of macro-nutrients per 14 ounces:

• Millet flour has 11.2 times more Energy, 11.5 times more Fat, 4.7 times more Saturated Fat, 52.1 times more Omega 6, 11.3 times more Carbohydrate, 1.3 times more Fiber and 3.8 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Omega 3 than Millet flour.
• Both Millet flour and Raw Broccoli have similar amounts of Sugars per 14 oz.
• Both Millet flour as well as Raw Broccoli have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.