Comparing Nutrients in 1 kilogram Millet Flour VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Millet Flour	Oranges with Peel	Recommended Dietary Allowance
Energy	132% 3820kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	16.8% 5.36g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	150% 25.5g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	578% 751g	119% 155g	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	118% 45g	38g per day for Men 19-50 years
Protein	192% 108g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	344% 4.13mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	376% 60.2mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	254% 12.7mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	286% 3.72mg	71.5% 0.93mg	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	789% 710mg	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	14% 140mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	594% 5.35mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	283% 1190mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	436% 10mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	595% 327μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	239% 26.3mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	2.34% 86.7g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet Flour VS Oranges with Peel per 1 kg

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

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

• 1 kilogram of Millet Flour has 4.1 times more Vitamin B1, 1.5 times more Vitamin B2, 12 times more Vitamin B3, 3.8 times more Vitamin B5, 4 times more Vitamin B6 and 1.4 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 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 Oranges with Peel :

• 1 kilogram of Millet Flour has 9.4 times more Copper, 4.9 times more Iron, 8.5 times more Magnesium, 13 times more Phosphorus, 46.7 times more Selenium and 23.9 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 5 times more Calcium and 9.5 times more Water than Millet flour.
• Both Millet Flour and Oranges with Peel contain similar levels of Potassium per one kilogram.
• 1 kilogram of Millet Flour lack sufficient amounts of Calcium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Millet Flour has 6.1 times more Energy, 14.2 times more Fat, 2.8 times more Omega 3, 58 times more Omega 6, 4.8 times more Carbohydrate and 8.3 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.3 times more Fiber than Millet flour.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6