Comparing Nutrients in 1 pound Oil Roasted Almonds VS Millet Flour

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Millet Flour	11%	10%	79%

Macro Nutrients

	Oil Roasted Almonds	Millet Flour	Recommended Dietary Allowance
Energy	95% 2753kcal	59.7% 1733kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	20% 19.3g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	0% 0g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	68% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	262% 341g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	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% 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	% 0.18g	% 5.7g	g per day for Men 19-50 years
Sucrose	% 20g	% 1.36g	g per day for Men 19-50 years
Fiber	125% 47.6g	41.8% 16g	38g per day for Men 19-50 years
Protein	172% 96g	87% 48.8g	56g per day for Men 19-50 years

Vitamins

	Oil 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	34.8% 0.42mg	156% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	171% 27.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	115% 5.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	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	30.6% 122μg	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	785% 118mg	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

	Oil Roasted Almonds	Millet Flour	Recommended Dietary Allowance
Calcium	132% 1320mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	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	209% 16.7mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	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	302% 2114mg	185% 1293mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	270% 148μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	108% 12mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	1.06% 39.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Millet Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil 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 Oil Roasted Almonds vs Millet Flour:

• 1 pound of Oil Roasted Almonds has 10.7 times more Vitamin B2 and 236.1 times more Vitamin E than Millet Flour.
• While 1 lb of Millet flour contains 4.5 times more Vitamin B1, 1.6 times more Vitamin B3, 5.5 times more Vitamin B5, 3.2 times more Vitamin B6 and 1.6 times more Vitamin B9 than Oil Roasted Almonds.
• 1 pound of Millet Flour have insufficient amounts of Vitamin E
• Both Oil 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 Oil Roasted Almonds vs Millet Flour:

• 1 pound of Oil Roasted Almonds has 20.8 times more Calcium, 1.8 times more Copper, 2.3 times more Magnesium, 2.5 times more Manganese, 1.6 times more Phosphorus and 3.1 times more Potassium than Millet Flour.
• While 1 lb of Millet flour contains 8 times more Selenium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Millet Flour contain similar levels of Iron and Zinc per one pound.
• 1 pound of Millet Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 1.6 times more Energy, 13 times more Fat, 7.9 times more Saturated Fat, 5.3 times more Omega 6, 2.7 times more Sugars, 3 times more Fiber and 2 times more Protein than Millet Flour.
• While 1 lb of Millet flour contains more Omega 3 and 4.2 times more Carbohydrate than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3