Comparing Nutrients in 1 kilogram Millet Flour VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
Almonds	14%	72%	14%

Macro Nutrients

	Millet Flour	Almonds	Recommended Dietary Allowance
Energy	132% 3820kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.5g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	16.8% 5.36g	119% 38g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	150% 25.5g	725% 123g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	578% 751g	166% 216g	130g per day for Men 19-50 years
Sugars	23% 16.6g	60% 43.5g	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	1.5% 1.1g	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	% 12.6g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 3g	% 39.5g	g per day for Men 19-50 years
Fiber	92% 35g	329% 125g	38g per day for Men 19-50 years
Protein	192% 108g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	344% 4.13mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	376% 60.2mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	254% 12.7mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	286% 3.72mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	105% 420μg	110% 440μg	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	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	7.33% 1.1mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet Flour	Almonds	Recommended Dietary Allowance
Calcium	14% 140mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	594% 5.35mg	1146% 10.3mg	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	493% 39.4mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	283% 1190mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	436% 10mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	407% 2850mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	595% 327μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	239% 26.3mg	284% 31mg	11mg per day for Men 19-50 years
Water	2.34% 86.7g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Millet Flour vs Almonds:

• Millet flour has 2 times more Vitamin B1, 1.7 times more Vitamin B3, 2.7 times more Vitamin B5 and 2.7 times more Vitamin B6 than Almonds.
• While Almonds contain 15.6 times more Vitamin B2 and 233 times more Vitamin E than Millet flour.
• Both Millet flour and Almonds have similar amounts of Vitamin B9 per 1 kg.
• Both Millet flour as well as Almonds have insufficient amounts of Vitamin C and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Millet Flour vs Almonds:

• Millet flour has 8 times more Selenium than Almonds.
• While Almonds contain 19.2 times more Calcium, 1.9 times more Copper, 2.3 times more Magnesium, 2.2 times more Manganese, 1.7 times more Phosphorus and 3.3 times more Potassium than Millet flour.
• Both Millet flour and Almonds have similar amounts of Iron and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Millet flour has 14.7 times more Omega 3 and 3.5 times more Carbohydrate than Almonds.
• While Almonds contain 1.5 times more Energy, 11.7 times more Fat, 7.1 times more Saturated Fat, 4.8 times more Omega 6, 2.6 times more Sugars, 3.6 times more Fiber and 2 times more Protein than Millet flour.
• Both Millet flour as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.