Comparing Nutrients in 500 calories Millet Flour VS Canned Carrots with Salt

Weight per 500 calories

• Millet Flour: 131g
• Canned Carrots with Salt: 2000g

Millet Flour has 15.3 times more energy per 100g than Canned Carrots with Salt. It has high energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Millet Flour or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Millet Flour	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	19.6% 3.34g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.6% 98g	85.2% 111g	130g per day for Men 19-50 years
Sugars	3% 2.17g	68.4% 49.6g	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	% 1.65g	NA	g per day for Men 19-50 years
Sucrose	% 0.39g	NA	g per day for Men 19-50 years
Fiber	12% 4.6g	79% 30g	38g per day for Men 19-50 years
Protein	25% 14g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	NA	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.35% 0.096mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.2% 7.88mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.2% 1.66mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.5% 0.49mg	172% 2.24mg	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	13.7% 55μg	45% 180μg	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	60% 54mg	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	0.96% 0.14mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.87% 1.05μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet Flour	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	1.83% 18.3mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	231% 2.08mg	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	64.5% 5.16mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	391% 9mg	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	53.3% 373mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	8.62% 293mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	78% 43μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	0.35% 5.24mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.44mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	50.2% 1859g	3700g per day for Men 19-50 years

Millet Flour VS Canned Carrots With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Millet Flour or Canned Carrots with Salt?

Lets compare vitamin content per 500 calories of Millet Flour vs Canned Carrots with Salt:

• 500 calories of Millet Flour have 1.5 times more Vitamin B1 than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 6.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 4.6 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin C, 102.8 times more Vitamin E and 187.2 times more Vitamin K than Millet flour.
• 500 calories of Millet Flour have insufficient amounts of Vitamin B2, Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 500 calories for Millet Flour vs Canned Carrots with Salt:

• 500 calories of Millet Flour have 5.4 times more Selenium than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 27.3 times more Calcium, 3 times more Copper, 2.5 times more Iron, 6.9 times more Manganese, 1.3 times more Phosphorus, 12.2 times more Potassium, 924.4 times more Sodium, 1.5 times more Zinc and 163.8 times more Water than Millet flour.
• Both Millet Flour and Canned Carrots with Salt contain similar levels of Magnesium per 500 calories.
• 500 calories of Millet Flour lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Millet Flour have 2.1 times more Omega 6 than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 3.8 times more Omega 3, 22.8 times more Sugars and 6.5 times more Fiber than Millet flour.
• Both Millet Flour and Canned Carrots with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Millet Flour provide inadequate amounts of Omega 3
• 500 calories of Canned Carrots with Salt provide inadequate amounts of Omega 6