Comparing Nutrients in 14 ounces Dried Beechnuts VS Millet Flour

Macros Ratio

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

Macro Nutrients

	Dried Beechnuts	Millet Flour	Recommended Dietary Allowance
Energy	79% 2286kcal	52.3% 1516kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	17.4% 17g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	6.65% 2.13g	32g per day for Men 19-50 years
Omega 3	422% 6.75g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	429% 73g	59.6% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	229% 298g	130g per day for Men 19-50 years
Sugars	NA	9.1% 6.6g	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	NA	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	NA	% 5g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	NA	36.6% 14g	38g per day for Men 19-50 years
Protein	44% 24.6g	76% 42.7g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Millet Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.4% 3.67mg	101% 5.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	114% 1.48mg	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	112% 448μg	41.7% 167μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	68.4% 61.5mg	0% 0mg	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	NA	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Millet Flour	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	236% 2.12mg	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	122% 9.76mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	112% 472mg	420mg per day for Men 19-50 years
Manganese	231% 5.32mg	173% 3.98mg	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	0% 0mg	162% 1131mg	700mg per day for Men 19-50 years
Potassium	119% 4036mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	NA	236% 130μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	0.71% 26g	0.93% 34.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Millet Flour per 14 oz

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

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

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

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

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

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Beechnuts have 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.
• While 14 oz of Millet flour contain 2.2 times more Carbohydrate and 1.7 times more Protein than Dried Beechnuts.