Comparing Nutrients in 300 calories Whole Soft Wheat Flour VS Millet Flour

Weight per 300 calories

• Whole Soft Wheat Flour: 90g
• Millet Flour: 78.5g

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

Discover which food has more nutrients per 300 calories - Whole Soft Wheat Flour or Millet Flour?

Macros Ratio

	Protein	Fat	Carbs
Whole Soft Wheat Flour	11%	5%	84%
Millet Flour	11%	10%	79%

Macro Nutrients

	Whole Soft Wheat Flour	Millet Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	3.44% 3.34g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	NA	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	NA	11.8% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	51.8% 67.3g	45.4% 59g	130g per day for Men 19-50 years
Sugars	1.27% 0.92g	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	31% 12g	7.23% 2.75g	38g per day for Men 19-50 years
Protein	15.5% 8.7g	15% 8.44g	56g per day for Men 19-50 years

Vitamins

	Whole Soft Wheat Flour	Millet Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	4.4% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.83mg	29.5% 4.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	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	6.33% 25.3μg	8.25% 33μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	3.2% 0.48mg	0.58% 0.086mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.43% 1.7μg	0.52% 0.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Soft Wheat Flour	Millet Flour	Recommended Dietary Allowance
Calcium	3% 30mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	47.7% 0.43mg	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	42% 3.35mg	38.7% 3.1mg	8mg per day for Men 19-50 years
Magnesium	25% 106mg	22.3% 93mg	420mg per day for Men 19-50 years
Manganese	134% 3.07mg	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	41.7% 292mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	10.5% 356mg	5.17% 176mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	46.7% 25.7μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.7mg	0.21% 3.14mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.67mg	18.8% 2.07mg	11mg per day for Men 19-50 years
Water	0.3% 11.2g	0.18% 6.8g	3700g per day for Men 19-50 years

Whole Soft Wheat Flour VS Millet Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Whole Soft Wheat Flour or Millet Flour?

Lets compare vitamin content per 300 calories of Whole Soft Wheat Flour vs Millet Flour:

• 300 calories of Whole Soft Wheat Flour have 3 times more Vitamin B2 than Millet Flour.
• While 300 kcal of Millet flour contain 1.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than Soft Wheat Whole Grain Flour.
• Both Whole Soft Wheat Flour and Millet Flour provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 300 calories.
• 300 calories of Millet Flour have insufficient amounts of Vitamin B2
• Both Soft Wheat Whole Grain Flour as well as Millet flour have insufficient amounts of Vitamin C, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Whole Soft Wheat Flour vs Millet Flour:

• 300 calories of Whole Soft Wheat Flour have 3.9 times more Manganese, 1.3 times more Phosphorus, 2 times more Potassium and 1.3 times more Zinc than Millet Flour.
• While 300 kcal of Millet flour contain 2.2 times more Selenium than Soft Wheat Whole Grain Flour.
• Both Whole Soft Wheat Flour and Millet Flour contain similar levels of Copper, Iron and Magnesium per 300 calories.
• 300 calories of Millet Flour lack sufficient amounts of Potassium
• Both Soft Wheat Whole Grain Flour as well as Millet flour lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Whole Soft Wheat Flour have 4.3 times more Fiber than Millet Flour.
• Both Whole Soft Wheat Flour and Millet Flour offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.