Comparing Nutrients in 14 ounces Millet Flour VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
Almonds	14%	72%	14%

Macro Nutrients

	Millet Flour	Almonds	Recommended Dietary Allowance
Energy	52.3% 1516kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	6.65% 2.13g	47% 15g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	59.6% 10g	288% 49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 15.7g	g per day for Men 19-50 years
Fiber	36.6% 14g	131% 49.6g	38g per day for Men 19-50 years
Protein	76% 42.7g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	Almonds	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	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.04mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	41.7% 167μg	43.7% 175μg	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% 0mg	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	678% 102mg	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	Almonds	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	236% 2.12mg	455% 4.1mg	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	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	173% 3.98mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	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	273% 1909mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	236% 130μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.93% 34.4g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Millet flour has 2 times more Vitamin B1, 1.7 times more Vitamin B3, 2.7 times more Vitamin B5 and 2.7 times more Vitamin B6 than Almonds.
• While Almonds contain 15.6 times more Vitamin B2 and 233 times more Vitamin E than Millet flour.
• Both Millet flour and Almonds have similar amounts of Vitamin B9 per 14 oz.
• Both Millet flour as well as Almonds have insufficient amounts of Vitamin C and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Millet Flour vs Almonds:

• Millet flour has 8 times more Selenium than Almonds.
• While Almonds contain 19.2 times more Calcium, 1.9 times more Copper, 2.3 times more Magnesium, 2.2 times more Manganese, 1.7 times more Phosphorus and 3.3 times more Potassium than Millet flour.
• Both Millet flour and Almonds have similar amounts of Iron and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Millet flour has 14.7 times more Omega 3 and 3.5 times more Carbohydrate than Almonds.
• While Almonds contain 1.5 times more Energy, 11.7 times more Fat, 7.1 times more Saturated Fat, 4.8 times more Omega 6, 2.6 times more Sugars, 3.6 times more Fiber and 2 times more Protein than Millet flour.
• Both Millet flour as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.