Comparing Nutrients in 1 pound Dried Butternuts VS Millet Flour

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Millet Flour	11%	10%	79%

Macro Nutrients

	Dried Butternuts	Millet Flour	Recommended Dietary Allowance
Energy	96% 2776kcal	59.7% 1733kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	20% 19.3g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.92g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	2472% 39.5g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	900% 153g	68% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	42% 54.7g	262% 341g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.36g	g per day for Men 19-50 years
Fiber	56% 21.3g	41.8% 16g	38g per day for Men 19-50 years
Protein	202% 113g	87% 48.8g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Millet Flour	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	145% 1.74mg	156% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	171% 27.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	115% 5.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.54mg	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	75% 299μg	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	16% 14.5mg	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	NA	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Millet Flour	Recommended Dietary Allowance
Calcium	24% 240mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	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	228% 18.2mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	256% 1075mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	1294% 29.8mg	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	289% 2023mg	185% 1293mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	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	129% 14mg	108% 12mg	11mg per day for Men 19-50 years
Water	0.41% 15g	1.06% 39.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Millet Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Butternuts 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 Dried Butternuts vs Millet Flour:

• 1 pound of Dried Butternuts has 2 times more Vitamin B2, 1.5 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Millet Flour.
• While 1 lb of Millet flour contains 5.8 times more Vitamin B3 and 2 times more Vitamin B5 than Dried Butternuts.
• Both Dried Butternuts and Millet Flour provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Millet Flour have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Dried Butternuts vs Millet Flour:

• 1 pound of Dried Butternuts has 3.8 times more Calcium, 2 times more Magnesium, 6.5 times more Manganese, 1.6 times more Phosphorus and 1.9 times more Potassium than Millet Flour.
• While 1 lb of Millet flour contains 1.9 times more Selenium than Dried Butternuts.
• Both Dried Butternuts and Millet Flour contain similar levels of Copper, 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 Dried Butternuts has 1.6 times more Energy, 13.4 times more Fat, 2.4 times more Saturated Fat, 198.1 times more Omega 3, 13.2 times more Omega 6, 1.3 times more Fiber and 2.3 times more Protein than Millet Flour.
• While 1 lb of Millet flour contains 6.2 times more Carbohydrate than Dried Butternuts.