Comparing Nutrients in 1 pound Millet Flour VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
Cauliflower	26%	8%	66%

Macro Nutrients

	Millet Flour	Cauliflower	Recommended Dietary Allowance
Energy	59.7% 1733kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.3g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	7.6% 2.43g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	68% 11.6g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	262% 341g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	10.4% 7.53g	12% 8.66g	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	6.07% 4.4g	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	% 5.7g	% 4.26g	g per day for Men 19-50 years
Sucrose	% 1.36g	% 0g	g per day for Men 19-50 years
Fiber	41.8% 16g	24% 9.07g	38g per day for Men 19-50 years
Protein	87% 48.8g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	156% 1.87mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.3mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.76mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	130% 1.7mg	64.2% 0.83mg	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	47.6% 191μg	64.6% 259μg	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	243% 219mg	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	3.33% 0.5mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet Flour	Cauliflower	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	270% 2.43mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	223% 18mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	198% 4.54mg	30.6% 0.7mg	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	185% 1293mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	270% 148μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	1.06% 39.3g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet Flour VS Cauliflower per 1 lb

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

Lets compare vitamin content per 1 pound of Millet Flour vs Cauliflower:

• 1 pound of Millet Flour has 8.3 times more Vitamin B1, 1.2 times more Vitamin B2, 11.9 times more Vitamin B3, 1.9 times more Vitamin B5 and 2 times more Vitamin B6 than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.4 times more Vitamin B9, more Vitamin C and 19.4 times more Vitamin K than Millet flour.
• 1 pound of Millet Flour have insufficient amounts of Vitamin C and Vitamin K
• Both Millet flour as well as Raw Cauliflower have insufficient amounts of Vitamin E in one pound.

Comparing minerals per 1 pound for Millet Flour vs Cauliflower:

• 1 pound of Millet Flour has 13.7 times more Copper, 9.4 times more Iron, 7.9 times more Magnesium, 6.5 times more Manganese, 6.5 times more Phosphorus, 54.5 times more Selenium and 9.7 times more Zinc than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.6 times more Calcium, 1.3 times more Potassium, 7.5 times more Sodium and 10.6 times more Water than Millet flour.
• 1 pound of Millet Flour lack sufficient amounts of Calcium
• 1 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Millet Flour has 15.3 times more Energy, 15.2 times more Fat, 2.9 times more Omega 3, 159.5 times more Omega 6, 15.1 times more Carbohydrate, 1.8 times more Fiber and 5.6 times more Protein than Cauliflower.
• Both Millet Flour and Cauliflower offer comparable quantities of Sugars per one pound.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6