Comparing Nutrients in 14 ounces Millet Flour VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Millet Flour	Dried Butternuts	Recommended Dietary Allowance
Energy	52.3% 1516kcal	83.8% 2429kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	6.65% 2.13g	16% 5.2g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	2163% 34.6g	1.6g per day for Men 19-50 years
Omega 6	59.6% 10g	787% 134g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	36.8% 48g	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	49% 18.7g	38g per day for Men 19-50 years
Protein	76% 42.7g	176% 99g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	NA	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.64mg	127% 1.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.04mg	50.2% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	171% 2.22mg	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	65.5% 262μg	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	14% 12.7mg	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	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 Butternuts	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	236% 2.12mg	198% 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	199% 16mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	224% 941mg	420mg per day for Men 19-50 years
Manganese	173% 3.98mg	1132% 26mg	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	253% 1770mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	49% 1671mg	3400mg per day for Men 19-50 years
Selenium	236% 130μg	124% 68.3μg	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	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet Flour VS Dried Butternuts per 14 oz

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

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

• 14 ounces of Millet Flour have 5.8 times more Vitamin B3 and 2 times more Vitamin B5 than Dried Butternuts.
• While 14 oz of Dried Butternuts contain 2 times more Vitamin B2, 1.5 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Millet flour.
• Both Millet Flour and Dried Butternuts provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Millet Flour have insufficient amounts of Vitamin C

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

• 14 ounces of Millet Flour have 1.9 times more Selenium than Dried Butternuts.
• While 14 oz of Dried Butternuts contain 3.8 times more Calcium, 2 times more Magnesium, 6.5 times more Manganese, 1.6 times more Phosphorus and 1.9 times more Potassium than Millet flour.
• Both Millet Flour and Dried Butternuts contain similar levels of Copper, Iron and Zinc 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 6.2 times more Carbohydrate than Dried Butternuts.
• While 14 oz of Dried Butternuts contain 1.6 times more Energy, 13.4 times more Fat, 2.4 times more Saturated Fat, 198.1 times more Omega 3, 13.2 times more Omega 6, 1.3 times more Fiber and 2.3 times more Protein than Millet flour.