Comparing Nutrients in 1 pound Millet Flour VS UNCLE BENS Cooked Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%

Macro Nutrients

	Millet Flour	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Energy	59.7% 1733kcal	23% 667kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.3g	3.97% 3.86g	97g per day for Men 19-50 years
Saturated Fat	7.6% 2.43g	3% 0.97g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	68% 11.6g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	262% 341g	109% 142g	130g per day for Men 19-50 years
Sugars	10.4% 7.53g	0.94% 0.68g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 1.36g	% 0.68g	g per day for Men 19-50 years
Fiber	41.8% 16g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	87% 48.8g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	156% 1.87mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.3mg	54% 8.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.76mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	130% 1.7mg	38.4% 0.5mg	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	4.54% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	3.33% 0.5mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet Flour	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	270% 2.43mg	65% 0.59mg	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	223% 18mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	198% 4.54mg	225% 5.17mg	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	62.2% 435mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	8.14% 277mg	3400mg per day for Men 19-50 years
Selenium	270% 148μg	77.5% 42.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	1.06% 39.3g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet Flour VS UNCLE BENS Cooked Parboiled Brown Rice per 1 lb

Compare the macro and micronutrient content in 1 lb of Millet Flour versus 1 lb of UNCLE BENS Cooked Parboiled Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Millet Flour vs UNCLE BENS Cooked Parboiled Brown Rice:

• 1 pound of Millet Flour has 4.3 times more Vitamin B1, 3.2 times more Vitamin B3, 4.6 times more Vitamin B5, 3.4 times more Vitamin B6 and 10.5 times more Vitamin B9 than UNCLE BENS Cooked Parboiled Brown Rice.
• Both Millet Flour and UNCLE BENS Cooked Parboiled Brown Rice provide similar amounts of Vitamin B2 per one pound.
• 1 pound of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9
• Both Millet flour as well as UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Millet Flour vs UNCLE BENS Cooked Parboiled Brown Rice:

• 1 pound of Millet Flour has 4.1 times more Copper, 7.4 times more Iron, 3.1 times more Magnesium, 3 times more Phosphorus, 3.7 times more Potassium, 3.5 times more Selenium and 3.4 times more Zinc than UNCLE BENS Cooked Parboiled Brown Rice.
• Both Millet Flour and UNCLE BENS Cooked Parboiled Brown Rice contain similar levels of Manganese per one pound.
• 1 pound of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Potassium
• Both Millet flour as well as UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Millet Flour has 2.6 times more Energy, 5 times more Fat, 5.5 times more Omega 3, 9.9 times more Omega 6, 2.4 times more Carbohydrate, 11.1 times more Sugars, 2.1 times more Fiber and 3.5 times more Protein than UNCLE BENS Cooked Parboiled Brown Rice.
• 1 pound of UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 3 and Omega 6