Comparing Nutrients in 500 calories Millet Flour VS UNCLE BENS Cooked Parboiled Brown Rice

Weight per 500 calories

• Millet Flour: 131g
• UNCLE BENS Cooked Parboiled Brown Rice: 340g

Millet Flour has 2.6 times more energy per 100g than UNCLE BENS Cooked Parboiled Brown Rice. It has high energy density when compared to other foods. UNCLE BENS Cooked Parboiled Brown Rice having average energy density.

Discover which food has more nutrients per 500 calories - Millet Flour or UNCLE BENS Cooked Parboiled Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%

Macro Nutrients

	Millet Flour	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	2.26% 0.72g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	19.6% 3.34g	5.2% 0.88g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	75.6% 98g	82% 107g	130g per day for Men 19-50 years
Sugars	3% 2.17g	0.7% 0.51g	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% 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	% 1.65g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.39g	% 0.51g	g per day for Men 19-50 years
Fiber	12% 4.6g	15.2% 5.8g	38g per day for Men 19-50 years
Protein	25% 14g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.35% 0.096mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.2% 7.88mg	40.5% 6.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.2% 1.66mg	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.5% 0.49mg	28.8% 0.37mg	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	3.4% 13.6μg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.96% 0.14mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.87% 1.05μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet Flour	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	1.83% 18.3mg	1.02% 10.2mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	48.8% 0.44mg	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	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	31.6% 133mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	169% 3.88mg	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	46.6% 327mg	700mg per day for Men 19-50 years
Potassium	8.62% 293mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	78% 43μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	0.35% 5.24mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.44mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	5.9% 219g	3700g per day for Men 19-50 years

Millet Flour VS UNCLE BENS Cooked Parboiled Brown Rice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Millet Flour or UNCLE BENS Cooked Parboiled Brown Rice?

Lets compare vitamin content per 500 calories of Millet Flour vs UNCLE BENS Cooked Parboiled Brown Rice:

• 500 calories of Millet Flour have 1.6 times more Vitamin B1, 1.2 times more Vitamin B3, 1.8 times more Vitamin B5, 1.3 times more Vitamin B6 and 4 times more Vitamin B9 than UNCLE BENS Cooked Parboiled Brown Rice.
• While 500 kcal of UNCLE BENS Cooked Parboiled Brown Rice contain 2.5 times more Vitamin B2 than Millet flour.
• 500 calories of Millet Flour have insufficient amounts of Vitamin B2
• 500 calories of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9
• Both Millet flour as well as UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Millet Flour vs UNCLE BENS Cooked Parboiled Brown Rice:

• 500 calories of Millet Flour have 1.6 times more Copper, 2.9 times more Iron, 1.3 times more Selenium and 1.3 times more Zinc than UNCLE BENS Cooked Parboiled Brown Rice.
• While 500 kcal of UNCLE BENS Cooked Parboiled Brown Rice contain 3 times more Manganese than Millet flour.
• Both Millet Flour and UNCLE BENS Cooked Parboiled Brown Rice contain similar levels of Magnesium and Phosphorus per 500 calories.
• Both Millet flour as well as UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Millet Flour have 3.8 times more Omega 6 and 1.3 times more Protein than UNCLE BENS Cooked Parboiled Brown Rice.
• While 500 kcal of UNCLE BENS Cooked Parboiled Brown Rice contain 1.3 times more Fiber than Millet flour.
• Both Millet Flour and UNCLE BENS Cooked Parboiled Brown Rice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 6
• Both Millet flour as well as UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 3 in 500 calories.