Comparing Nutrients in 14 ounces Millet Flour VS UNCLE BENS Cooked Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%

Macro Nutrients

	Millet Flour	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Energy	52.3% 1516kcal	20% 583kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	3.48% 3.37g	97g per day for Men 19-50 years
Saturated Fat	6.65% 2.13g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	59.6% 10g	6.05% 1.03g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	96% 124g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	0.82% 0.6g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 0.6g	g per day for Men 19-50 years
Fiber	36.6% 14g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	76% 42.7g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.64mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	47.2% 7.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.04mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	33.6% 0.44mg	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	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet Flour	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	236% 2.12mg	57% 0.51mg	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	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	173% 3.98mg	197% 4.52mg	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	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	236% 130μg	68% 37.3μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	0.93% 34.4g	6.9% 256g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet Flour VS UNCLE BENS Cooked Parboiled Brown Rice per 14 oz

Compare the macro and micronutrient content in 14 oz of Millet Flour versus 14 oz of UNCLE BENS Cooked Parboiled Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Millet Flour vs UNCLE BENS Cooked Parboiled Brown Rice:

• 14 ounces of Millet Flour have 4.3 times more Vitamin B1, 3.2 times more Vitamin B3, 4.6 times more Vitamin B5, 3.4 times more Vitamin B6 and 10.5 times more Vitamin B9 than UNCLE BENS Cooked Parboiled Brown Rice.
• Both Millet Flour and UNCLE BENS Cooked Parboiled Brown Rice provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9
• Both Millet flour as well as UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Millet Flour vs UNCLE BENS Cooked Parboiled Brown Rice:

• 14 ounces of Millet Flour have 4.1 times more Copper, 7.4 times more Iron, 3.1 times more Magnesium, 3 times more Phosphorus, 3.7 times more Potassium, 3.5 times more Selenium and 3.4 times more Zinc than UNCLE BENS Cooked Parboiled Brown Rice.
• Both Millet Flour and UNCLE BENS Cooked Parboiled Brown Rice contain similar levels of Manganese per 14 ounces.
• 14 ounces of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Potassium
• Both Millet flour as well as UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Millet Flour have 2.6 times more Energy, 5 times more Fat, 5.5 times more Omega 3, 9.9 times more Omega 6, 2.4 times more Carbohydrate, 11.1 times more Sugars, 2.1 times more Fiber and 3.5 times more Protein than UNCLE BENS Cooked Parboiled Brown Rice.
• 14 ounces of UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 3 and Omega 6