Comparing Nutrients in 14 ounces Millet Flour VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
Almond paste	8%	52%	40%

Macro Nutrients

	Millet Flour	Almond paste	Recommended Dietary Allowance
Energy	52.3% 1516kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	6.65% 2.13g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	59.6% 10g	130% 22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	146% 190g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	198% 144g	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	50% 19g	38g per day for Men 19-50 years
Protein	76% 42.7g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	Almond paste	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.64mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.04mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	11% 0.14mg	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	72.4% 290μg	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	0.44% 0.4mg	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	358% 53.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet Flour	Almond paste	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	236% 2.12mg	200% 1.8mg	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	173% 3.98mg	148% 3.4mg	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	146% 1024mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	236% 130μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	0.93% 34.4g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet Flour VS Almond paste per 14 oz

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

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

• 14 ounces of Millet Flour have 5 times more Vitamin B1, 4.2 times more Vitamin B3, 11.2 times more Vitamin B5 and 10.3 times more Vitamin B6 than Almond paste.
• While 14 oz of Almond paste contain 5.7 times more Vitamin B2, 1.7 times more Vitamin B9 and 123.1 times more Vitamin E than Millet flour.
• 14 ounces of Millet Flour have insufficient amounts of Vitamin E
• Both Millet flour as well as Almond paste have insufficient amounts of Vitamin C and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Millet Flour vs Almond paste:

• 14 ounces of Millet Flour have 2.5 times more Iron, 7.8 times more Selenium and 1.8 times more Zinc than Almond paste.
• While 14 oz of Almond paste contain 12.3 times more Calcium and 1.4 times more Potassium than Millet flour.
• Both Millet Flour and Almond paste contain similar levels of Copper, Magnesium, Manganese and Phosphorus 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 1.6 times more Carbohydrate than Almond paste.
• While 14 oz of Almond paste contain 6.5 times more Fat, 4.9 times more Saturated Fat, 4.5 times more Omega 3, 2.2 times more Omega 6, 21.8 times more Sugars and 1.4 times more Fiber than Millet flour.
• Both Millet Flour and Almond paste offer comparable quantities of Energy and Protein per 14 ounces.