Comparing Nutrients in 14 ounces Millet Flour VS Whole Soft Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
Whole Soft Wheat Flour	11%	5%	84%

Macro Nutrients

	Millet Flour	Whole Soft Wheat Flour	Recommended Dietary Allowance
Energy	52.3% 1516kcal	45.4% 1318kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	7.98% 7.74g	97g per day for Men 19-50 years
Saturated Fat	6.65% 2.13g	5.33% 1.7g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	59.6% 10g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	227% 296g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	5.6% 4.05g	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	137% 52g	38g per day for Men 19-50 years
Protein	76% 42.7g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	Whole Soft Wheat Flour	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	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	57.4% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	133% 21.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.04mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	58.3% 0.76mg	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	27.8% 111μg	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	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet Flour	Whole Soft Wheat Flour	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	236% 2.12mg	209% 1.9mg	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	111% 464mg	420mg per day for Men 19-50 years
Manganese	173% 3.98mg	587% 13.5mg	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	183% 1282mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	46% 1564mg	3400mg per day for Men 19-50 years
Selenium	236% 130μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	107% 11.7mg	11mg per day for Men 19-50 years
Water	0.93% 34.4g	1.33% 49.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Millet Flour vs Whole Soft Wheat Flour:

• Millet flour has 1.4 times more Vitamin B1, 1.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Soft Wheat Whole Grain Flour.
• While Soft Wheat Whole Grain Flour contains 2.6 times more Vitamin B2, 4.8 times more Vitamin E and 2.4 times more Vitamin K than Millet flour.
• Both Millet flour and Soft Wheat Whole Grain Flour have similar amounts of Vitamin B3 per 14 oz.
• Both Millet flour as well as Soft Wheat Whole Grain Flour have insufficient amounts of Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Millet Flour vs Whole Soft Wheat Flour:

• Millet flour has 2.6 times more Selenium than Soft Wheat Whole Grain Flour.
• While Soft Wheat Whole Grain Flour contains 2.4 times more Calcium, 3.4 times more Manganese and 1.8 times more Potassium than Millet flour.
• Both Millet flour and Soft Wheat Whole Grain Flour have similar amounts of Copper, Iron, Magnesium, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Millet flour has 2.2 times more Fat, 1.2 times more Saturated Fat and 1.6 times more Sugars than Soft Wheat Whole Grain Flour.
• While Soft Wheat Whole Grain Flour contains 3.7 times more Fiber than Millet flour.
• Both Millet flour and Soft Wheat Whole Grain Flour have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Millet flour as well as Soft Wheat Whole Grain Flour have insufficient amounts of Glucose and Sucrose in 14 oz.