Comparing Nutrients in 1 kilogram Millet Flour VS Dried Beechnuts

Macros Ratio

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

Macro Nutrients

	Millet Flour	Dried Beechnuts	Recommended Dietary Allowance
Energy	132% 3820kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.5g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	16.8% 5.36g	179% 57g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	150% 25.5g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	578% 751g	258% 335g	130g per day for Men 19-50 years
Sugars	23% 16.6g	NA	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	% 12.6g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	92% 35g	NA	38g per day for Men 19-50 years
Protein	192% 108g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	Dried Beechnuts	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	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	376% 60.2mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	254% 12.7mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	286% 3.72mg	526% 6.84mg	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	105% 420μg	283% 1130μg	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	172% 155mg	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	7.33% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet Flour	Dried Beechnuts	Recommended Dietary Allowance
Calcium	14% 140mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	594% 5.35mg	744% 6.7mg	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	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	283% 1190mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	436% 10mg	583% 13.4mg	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	407% 2850mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	595% 327μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	239% 26.3mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	2.34% 86.7g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet Flour VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Millet Flour versus 1 kg of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Millet Flour has 1.4 times more Vitamin B1, 6.9 times more Vitamin B3 and 1.4 times more Vitamin B5 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 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.
• 1 kilogram of Millet Flour have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Millet Flour vs Dried Beechnuts:

• 1 kilogram of Millet Flour has 1.6 times more Iron, more Magnesium, more Phosphorus and 7.3 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.3 times more Copper, 1.3 times more Manganese, 4.5 times more Potassium and 9.5 times more Sodium than Millet flour.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Millet flour as well as Dried Beechnuts lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Millet Flour has 2.2 times more Carbohydrate and 1.7 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 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.