Comparing Nutrients in 1 kilogram Millet Flour VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
Oranges	7%	2%	91%

Macro Nutrients

	Millet Flour	Oranges	Recommended Dietary Allowance
Energy	132% 3820kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.5g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	16.8% 5.36g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	150% 25.5g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	578% 751g	90% 118g	130g per day for Men 19-50 years
Sugars	23% 16.6g	129% 94g	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	63% 24g	38g per day for Men 19-50 years
Protein	192% 108g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	Oranges	Recommended Dietary Allowance
Vitamin A	NA	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	344% 4.13mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	376% 60.2mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	254% 12.7mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	286% 3.72mg	46% 0.6mg	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	75% 300μg	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	591% 532mg	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	12% 1.8mg	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	Oranges	Recommended Dietary Allowance
Calcium	14% 140mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	594% 5.35mg	50% 0.45mg	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	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	283% 1190mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	436% 10mg	11% 0.25mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	595% 327μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	239% 26.3mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	2.34% 86.7g	23.4% 868g	3700g per day for Men 19-50 years

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

• Millet flour has 4.7 times more Vitamin B1, 1.8 times more Vitamin B2, 21.3 times more Vitamin B3, 5.1 times more Vitamin B5, 6.2 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Oranges.
• While Raw Oranges contain more Vitamin C and 1.6 times more Vitamin E than Millet flour.
• Both Millet flour as well as Raw Oranges have insufficient amounts of Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Millet Flour vs Oranges:

• Millet flour has 11.9 times more Copper, 39.4 times more Iron, 11.9 times more Magnesium, 40.1 times more Manganese, 20.4 times more Phosphorus, 1.2 times more Potassium, 65.4 times more Selenium and 37.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.9 times more Calcium and 10 times more Water than Millet flour.

Comparison of macro-nutrients per 1 kilogram:

• Millet flour has 8.1 times more Energy, 35.4 times more Fat, 35.7 times more Saturated Fat, 6.3 times more Omega 3, 141.8 times more Omega 6, 6.4 times more Carbohydrate, 1.5 times more Fiber and 11.4 times more Protein than Raw Oranges.
• While Raw Oranges contain 5.6 times more Sugars than Millet flour.
• Both Millet flour as well as Raw Oranges have insufficient amounts of Glucose and Sucrose in 1 kg.