Comparing Nutrients in 300 calories Millet Flour VS Unenriched Bleached 13% Protein White (industrial) Wheat Flour

Weight per 300 calories

• Millet Flour: 78.5g
• Unenriched Bleached 13% Protein White (industrial) Wheat Flour: 83g

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 Unenriched Bleached 13% Protein White (industrial) Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
Unenriched Bleached 13% Protein White (industrial) Wheat Flour	15%	4%	81%

Macro Nutrients

	Millet Flour	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.34g	1.18% 1.14g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	0.88% 0.014g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	3.25% 0.55g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.4% 59g	46% 60g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	1.26% 0.91g	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	0.034% 0.025g	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	% 0.025g	g per day for Men 19-50 years
Sucrose	% 0.24g	% 0.13g	g per day for Men 19-50 years
Fiber	7.23% 2.75g	5.23% 2g	38g per day for Men 19-50 years
Protein	15% 8.44g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	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	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.73mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	6.4% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.5% 0.29mg	2.87% 0.037mg	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	6.42% 25.7μg	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% 0mg	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	0.28% 0.041mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.52% 0.63μg	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet Flour	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	1.1% 11mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	17.2% 0.15mg	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% 1.04mg	8mg per day for Men 19-50 years
Magnesium	22.3% 93mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	34.2% 0.79mg	22.5% 0.52mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	3.1% 106mg	3400mg per day for Men 19-50 years
Selenium	46.7% 25.7μg	39.5% 21.7μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.14mg	0.11% 1.66mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.07mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.29% 10.6g	3700g per day for Men 19-50 years

Millet Flour VS Unenriched Bleached 13% Protein White (industrial) Wheat Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Millet Flour or Unenriched Bleached 13% Protein White (industrial) Wheat Flour?

Lets compare vitamin content per 300 calories of Millet Flour vs Unenriched Bleached 13% Protein White (industrial) Wheat Flour:

• 300 calories of Millet Flour have 2 times more Vitamin B1, 4.8 times more Vitamin B3, 3.1 times more Vitamin B5, 7.8 times more Vitamin B6 and 1.3 times more Vitamin B9 than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• 300 calories of Unenriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B6
• Both Millet flour as well as Unenriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B2, Vitamin C, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Millet Flour vs Unenriched Bleached 13% Protein White (industrial) Wheat Flour:

• 300 calories of Millet Flour have 2.7 times more Copper, 3 times more Iron, 3.2 times more Magnesium, 1.5 times more Manganese, 2.3 times more Phosphorus and 1.6 times more Zinc than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• Both Millet Flour and Unenriched Bleached 13% Protein White (industrial) Wheat Flour contain similar levels of Selenium per 300 calories.
• Both Millet flour as well as Unenriched Bleached 13% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Millet Flour have 3.6 times more Omega 6 and 1.4 times more Fiber than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 300 kcal of Unenriched Bleached 13% Protein White (industrial) Wheat Flour contain 1.3 times more Protein than Millet flour.
• Both Millet Flour and Unenriched Bleached 13% Protein White (industrial) Wheat Flour offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Unenriched Bleached 13% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 6 and Fiber
• Both Millet flour as well as Unenriched Bleached 13% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 in 300 calories.