Comparing Nutrients in 14 ounces Millet Flour VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Millet Flour	Navel Oranges	Recommended Dietary Allowance
Energy	52.3% 1516kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	6.65% 2.13g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	59.6% 10g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 17g	g per day for Men 19-50 years
Fiber	36.6% 14g	23% 8.73g	38g per day for Men 19-50 years
Protein	76% 42.7g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.64mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.04mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	236% 2.12mg	17% 0.15mg	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	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	173% 3.98mg	5% 0.12mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	236% 130μg	0% 0μg	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	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.93% 34.4g	9.22% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet Flour VS Navel Oranges per 14 oz

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

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

• 14 ounces of Millet Flour have 6.1 times more Vitamin B1, 1.4 times more Vitamin B2, 14.2 times more Vitamin B3, 4.9 times more Vitamin B5, 4.7 times more Vitamin B6 and 1.2 times more Vitamin B9 than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain more Vitamin C than Millet flour.
• 14 ounces of Millet Flour have insufficient amounts of Vitamin C
• Both Millet flour as well as Raw Navel Oranges have insufficient amounts of Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Millet Flour vs Navel Oranges:

• 14 ounces of Millet Flour have 13.7 times more Copper, 30.3 times more Iron, 10.8 times more Magnesium, 34.6 times more Manganese, 12.4 times more Phosphorus, 1.3 times more Potassium, more Selenium and 32.9 times more Zinc than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 3.1 times more Calcium and 9.9 times more Water than Millet flour.
• 14 ounces of Millet Flour lack sufficient amounts of Calcium
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Millet Flour have 7.8 times more Energy, 28.3 times more Fat, 4.9 times more Omega 3, 111 times more Omega 6, 6 times more Carbohydrate, 1.6 times more Fiber and 11.8 times more Protein than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 5.1 times more Sugars and more Fructose than Millet flour.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein