Comparing Nutrients in 1 pound Roasted Almonds VS Millet Flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Millet Flour	11%	10%	79%

Macro Nutrients

	Roasted Almonds	Millet Flour	Recommended Dietary Allowance
Energy	94% 2712kcal	59.7% 1733kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	20% 19.3g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	68% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	262% 341g	130g per day for Men 19-50 years
Sugars	30.4% 22g	10.4% 7.53g	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	0.063% 0.045g	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	% 0.045g	% 5.7g	g per day for Men 19-50 years
Sucrose	% 21.5g	% 1.36g	g per day for Men 19-50 years
Fiber	130% 49.4g	41.8% 16g	38g per day for Men 19-50 years
Protein	170% 95g	87% 48.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Millet Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	156% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	171% 27.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	115% 5.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	130% 1.7mg	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	62.4% 249μg	47.6% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	723% 108mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Millet Flour	Recommended Dietary Allowance
Calcium	122% 1216mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	270% 2.43mg	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	211% 17mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	198% 4.54mg	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	305% 2136mg	185% 1293mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	270% 148μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	108% 12mg	11mg per day for Men 19-50 years
Water	0.3% 11g	1.06% 39.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Millet Flour per 1 lb

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

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

• 1 pound of Roasted Almonds has 16.4 times more Vitamin B2, 1.3 times more Vitamin B9 and 217.3 times more Vitamin E than Millet Flour.
• While 1 lb of Millet flour contains 5.4 times more Vitamin B1, 1.7 times more Vitamin B3, 4 times more Vitamin B5 and 2.7 times more Vitamin B6 than Dry Roasted Almonds.
• 1 pound of Millet Flour have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Millet flour have insufficient amounts of Vitamin C and Vitamin K in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Millet Flour:

• 1 pound of Roasted Almonds has 19.1 times more Calcium, 2.1 times more Copper, 2.3 times more Magnesium, 2.2 times more Manganese, 1.7 times more Phosphorus, 3.2 times more Potassium and 1.3 times more Zinc than Millet Flour.
• While 1 lb of Millet flour contains 16.4 times more Selenium than Dry Roasted Almonds.
• Both Roasted Almonds and Millet Flour contain similar levels of Iron per one pound.
• 1 pound of Millet Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 1.6 times more Energy, 12.4 times more Fat, 7.6 times more Saturated Fat, 5.1 times more Omega 6, 2.9 times more Sugars, 3.1 times more Fiber and 1.9 times more Protein than Millet Flour.
• While 1 lb of Millet flour contains 4.4 times more Omega 3 and 3.6 times more Carbohydrate than Dry Roasted Almonds.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3