Comparing Nutrients in 300 calories Millet Flour VS Almond paste

Weight per 300 calories

• Millet Flour: 78.5g
• Almond paste: 65.5g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Millet Flour or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
Almond paste	8%	52%	40%

Macro Nutrients

	Millet Flour	Almond paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.34g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	5.4% 1.72g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	21.5% 3.65g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.4% 59g	24% 31.3g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	32.8% 23.7g	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	NA	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	% 0.99g	NA	g per day for Men 19-50 years
Sucrose	% 0.24g	NA	g per day for Men 19-50 years
Fiber	7.23% 2.75g	8.27% 3.14g	38g per day for Men 19-50 years
Protein	15% 8.44g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	Almond paste	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	4.48% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.73mg	5.82% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	1.5% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.5% 0.29mg	1.8% 0.024mg	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	8.25% 33μg	12% 48μg	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	0.073% 0.066mg	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	0.58% 0.086mg	59% 8.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.52% 0.63μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet Flour	Almond paste	Recommended Dietary Allowance
Calcium	1.1% 11mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	33% 0.3mg	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	38.7% 3.1mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	22.3% 93mg	20.3% 85mg	420mg per day for Men 19-50 years
Manganese	34.2% 0.79mg	24.4% 0.56mg	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	32% 224mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	46.7% 25.7μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.14mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.07mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.25% 9.22g	3700g per day for Men 19-50 years

Millet Flour VS Almond Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Millet Flour or Almond paste?

Lets compare vitamin content per 300 calories of Millet Flour vs Almond paste:

• 300 calories of Millet Flour have 6 times more Vitamin B1, 5.1 times more Vitamin B3, 13.5 times more Vitamin B5 and 12.4 times more Vitamin B6 than Almond paste.
• While 300 kcal of Almond paste contain 4.7 times more Vitamin B2, 1.4 times more Vitamin B9 and 102.7 times more Vitamin E than Millet flour.
• 300 calories of Millet Flour have insufficient amounts of Vitamin B2 and Vitamin E
• 300 calories of Almond paste have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6
• Both Millet flour as well as Almond paste have insufficient amounts of Vitamin C and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Millet Flour vs Almond paste:

• 300 calories of Millet Flour have 1.4 times more Copper, 3 times more Iron, 1.4 times more Manganese, 1.3 times more Phosphorus, 9.3 times more Selenium and 2.1 times more Zinc than Almond paste.
• While 300 kcal of Almond paste contain 10.2 times more Calcium than Millet flour.
• Both Millet Flour and Almond paste contain similar levels of Magnesium per 300 calories.
• 300 calories of Millet Flour lack sufficient amounts of Calcium and Potassium
• 300 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Millet Flour have 1.9 times more Carbohydrate and 1.4 times more Protein than Almond paste.
• While 300 kcal of Almond paste contain 5.4 times more Fat, 3.8 times more Omega 3, 1.8 times more Omega 6 and 18.2 times more Sugars than Millet flour.
• Both Millet Flour and Almond paste offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Millet Flour provide inadequate amounts of Omega 3