Comparing Nutrients in 1 kilogram Millet Flour VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Millet Flour	Roasted Cashews	Recommended Dietary Allowance
Energy	132% 3820kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.5g	478% 464g	97g per day for Men 19-50 years
Saturated Fat	16.8% 5.36g	286% 92g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	150% 25.5g	451% 76.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	578% 751g	251% 327g	130g per day for Men 19-50 years
Sugars	23% 16.6g	69% 50g	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	79% 30g	38g per day for Men 19-50 years
Protein	192% 108g	273% 153g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	Roasted Cashews	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	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	376% 60.2mg	87.5% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	254% 12.7mg	244% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	286% 3.72mg	197% 2.56mg	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	173% 690μg	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	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	289% 347μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet Flour	Roasted Cashews	Recommended Dietary Allowance
Calcium	14% 140mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	594% 5.35mg	2467% 22mg	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	750% 60mg	8mg per day for Men 19-50 years
Magnesium	283% 1190mg	619% 2600mg	420mg per day for Men 19-50 years
Manganese	436% 10mg	359% 8.26mg	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	700% 4900mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	166% 5650mg	3400mg per day for Men 19-50 years
Selenium	595% 327μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	239% 26.3mg	509% 56mg	11mg per day for Men 19-50 years
Water	2.34% 86.7g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet Flour VS Roasted Cashews per 1 kg

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

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

• 1 kilogram of Millet Flour has 2.1 times more Vitamin B1, 4.3 times more Vitamin B3 and 1.5 times more Vitamin B6 than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 2.7 times more Vitamin B2, 1.6 times more Vitamin B9, 8.4 times more Vitamin E and 43.4 times more Vitamin K than Millet flour.
• Both Millet Flour and Roasted Cashews provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Millet Flour have insufficient amounts of Vitamin E and Vitamin K
• Both Millet flour as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Millet Flour vs Roasted Cashews:

• 1 kilogram of Millet Flour has 1.2 times more Manganese and 2.8 times more Selenium than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 3.2 times more Calcium, 4.1 times more Copper, 1.5 times more Iron, 2.2 times more Magnesium, 1.7 times more Phosphorus, 2.5 times more Potassium and 2.1 times more Zinc than Millet flour.
• 1 kilogram of Millet Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Millet Flour has 2.3 times more Carbohydrate than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 1.5 times more Energy, 10.9 times more Fat, 17.1 times more Saturated Fat, 3.7 times more Omega 3, 3 times more Omega 6, 3 times more Sugars and 1.4 times more Protein than Millet flour.
• Both Millet Flour and Roasted Cashews offer comparable quantities of Fiber per one kilogram.