Comparing Nutrients in 300 calories Dried Butternuts VS Millet Flour

Weight per 300 calories

• Dried Butternuts: 49g
• Millet Flour: 78.5g

Dried Butternuts have 1.6 times more energy per 100g than Millet Flour. It has very high energy density when compared to other foods. Millet flour having high energy density.

Discover which food has more nutrients per 300 calories - Dried Butternuts or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.8% 28g	3.44% 3.34g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	267% 4.27g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	97% 16.5g	11.8% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	4.54% 5.9g	45.4% 59g	130g per day for Men 19-50 years
Sugars	NA	1.8% 1.3g	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	% 0.99g	g per day for Men 19-50 years
Sucrose	NA	% 0.24g	g per day for Men 19-50 years
Fiber	6.06% 2.3g	7.23% 2.75g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	15% 8.44g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Millet Flour	Recommended Dietary Allowance
Vitamin A	0.33% 2.94μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.6% 0.19mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	4.4% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	29.5% 4.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	22.5% 0.29mg	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	8.1% 32.4μg	8.25% 33μg	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	1.74% 1.57mg	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	0.58% 0.086mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.52% 0.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Millet Flour	Recommended Dietary Allowance
Calcium	2.6% 26mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	46.7% 0.42mg	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	24.6% 1.97mg	38.7% 3.1mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	22.3% 93mg	420mg per day for Men 19-50 years
Manganese	140% 3.2mg	34.2% 0.79mg	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	31.2% 219mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	6.07% 206mg	5.17% 176mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.43μg	46.7% 25.7μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	0.21% 3.14mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	18.8% 2.07mg	11mg per day for Men 19-50 years
Water	0.044% 1.64g	0.18% 6.8g	3700g per day for Men 19-50 years

Dried Butternuts VS Millet Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Butternuts or Millet Flour?

Lets compare vitamin content per 300 calories of Dried Butternuts vs Millet Flour:

• 300 kcal of Millet flour contain 1.7 times more Vitamin B1, 9.2 times more Vitamin B3 and 3.2 times more Vitamin B5 than Dried Butternuts.
• Both Dried Butternuts and Millet Flour provide similar amounts of Vitamin B6 and Vitamin B9 per 300 calories.
• 300 calories of Dried Butternuts have insufficient amounts of Vitamin B3
• Both Dried Butternuts as well as Millet flour have insufficient amounts of Vitamin B2 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Dried Butternuts vs Millet Flour:

• 300 calories of Dried Butternuts have 1.2 times more Magnesium and 4.1 times more Manganese than Millet Flour.
• While 300 kcal of Millet flour contain 1.9 times more Copper, 1.6 times more Iron, 3 times more Selenium and 1.3 times more Zinc than Dried Butternuts.
• Both Dried Butternuts and Millet Flour contain similar levels of Phosphorus per 300 calories.
• 300 calories of Millet Flour lack sufficient amounts of Potassium
• Both Dried Butternuts as well as Millet flour lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Butternuts have 8.4 times more Fat, 123.7 times more Omega 3, 8.2 times more Omega 6 and 1.4 times more Protein than Millet Flour.
• While 300 kcal of Millet flour contain 10 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Millet Flour offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Dried Butternuts provide inadequate amounts of Carbohydrate
• 300 calories of Millet Flour provide inadequate amounts of Omega 3