Comparing Nutrients in 14 ounces Millet Flour VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Millet Flour	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	52.3% 1516kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	6.65% 2.13g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	59.6% 10g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	17% 22g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	13.6% 9.84g	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	% 5g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	36.6% 14g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	76% 42.7g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	NA	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.64mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.04mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	34% 0.44mg	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	8.93% 35.7μg	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	12% 10.7mg	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	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet Flour	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	236% 2.12mg	46% 0.41mg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	173% 3.98mg	77.7% 1.8mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	236% 130μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	0.93% 34.4g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet Flour VS Canned Carrots with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Millet Flour versus 14 oz of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Millet Flour vs Canned Carrots with Salt:

• 14 ounces of Millet Flour have 22.9 times more Vitamin B1, 2.4 times more Vitamin B2, 10.9 times more Vitamin B3, 9.4 times more Vitamin B5, 3.3 times more Vitamin B6 and 4.7 times more Vitamin B9 than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain more Vitamin C, 6.7 times more Vitamin E and 12.3 times more Vitamin K than Millet flour.
• 14 ounces of Millet Flour have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1

Comparing minerals per 14 ounces for Millet Flour vs Canned Carrots with Salt:

• 14 ounces of Millet Flour have 5.1 times more Copper, 6.2 times more Iron, 14.9 times more Magnesium, 2.2 times more Manganese, 11.9 times more Phosphorus, 1.3 times more Potassium, 81.8 times more Selenium and 10.1 times more Zinc than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 1.8 times more Calcium, 60.5 times more Sodium and 10.7 times more Water than Millet flour.
• 14 ounces of Millet Flour lack sufficient amounts of Calcium
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Millet Flour have 15.3 times more Energy, 22.4 times more Fat, 4 times more Omega 3, 32.3 times more Omega 6, 13.6 times more Carbohydrate, 2.3 times more Fiber and 16.8 times more Protein than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 1.5 times more Sugars than Millet flour.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein