Comparing Nutrients in 14 ounces Millet Flour VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Millet Flour	Boiled Carrots	Recommended Dietary Allowance
Energy	52.3% 1516kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	6.65% 2.13g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	59.6% 10g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	25% 32.6g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	19% 13.7g	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	1.97% 1.43g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 10.7g	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	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.64mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.04mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	46.7% 0.61mg	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	14% 55.6μg	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	16% 14.3mg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet Flour	Boiled Carrots	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	236% 2.12mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	173% 3.98mg	26.7% 0.62mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	236% 130μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.93% 34.4g	9.67% 358g	3700g per day for Men 19-50 years

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

• Millet flour has 6.3 times more Vitamin B1, 1.7 times more Vitamin B2, 9.3 times more Vitamin B3, 5.5 times more Vitamin B5, 2.4 times more Vitamin B6 and 3 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin C, 9.4 times more Vitamin E and 17.1 times more Vitamin K than Millet flour.

Comparing minerals per 14 ounces for Millet Flour vs Boiled Carrots:

• Millet flour has 31.5 times more Copper, 11.6 times more Iron, 11.9 times more Magnesium, 6.5 times more Manganese, 9.5 times more Phosphorus, 46.7 times more Selenium and 13.2 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.1 times more Calcium, 14.5 times more Sodium and 10.4 times more Water than Millet flour.
• Both Millet flour and Boiled and Drained Carrots have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Millet flour has 10.9 times more Energy, 23.6 times more Fat, 17.9 times more Saturated Fat, 44 times more Omega 3, 29.3 times more Omega 6, 9.1 times more Carbohydrate and 14.1 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.1 times more Sugars than Millet flour.
• Both Millet flour and Boiled and Drained Carrots have similar amounts of Fiber per 14 oz.
• Both Millet flour as well as Boiled and Drained Carrots have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.