Comparing Nutrients in 14 ounces Millet Flour VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Millet Flour	Dried Beechnuts	Recommended Dietary Allowance
Energy	52.3% 1516kcal	79% 2286kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	6.65% 2.13g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	422% 6.75g	1.6g per day for Men 19-50 years
Omega 6	59.6% 10g	429% 73g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	102% 133g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	NA	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	NA	38g per day for Men 19-50 years
Protein	76% 42.7g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	Dried Beechnuts	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	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.04mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	209% 2.7mg	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	112% 448μg	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	68.4% 61.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.9% 0.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet Flour	Dried Beechnuts	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	236% 2.12mg	295% 2.66mg	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	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	173% 3.98mg	231% 5.32mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	119% 4036mg	3400mg per day for Men 19-50 years
Selenium	236% 130μg	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.93% 34.4g	0.71% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet Flour VS Dried Beechnuts per 14 oz

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

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

• 14 ounces of Millet Flour have 1.4 times more Vitamin B1, 6.9 times more Vitamin B3 and 1.4 times more Vitamin B5 than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 5.1 times more Vitamin B2, 1.8 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin C than Millet flour.
• 14 ounces of Millet Flour have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Millet Flour vs Dried Beechnuts:

• 14 ounces of Millet Flour have 1.6 times more Iron, more Magnesium, more Phosphorus and 7.3 times more Zinc than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 1.3 times more Copper, 1.3 times more Manganese, 4.5 times more Potassium and 9.5 times more Sodium than Millet flour.
• 14 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Millet flour as well as Dried Beechnuts lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Millet Flour have 2.2 times more Carbohydrate and 1.7 times more Protein than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 1.5 times more Energy, 11.8 times more Fat, 10.7 times more Saturated Fat, 38.6 times more Omega 3 and 7.2 times more Omega 6 than Millet flour.