Comparing Nutrients in 500 calories Millet Flour VS Unenriched Bleached 15% Protein White (industrial) Wheat Flour

Weight per 500 calories

• Millet Flour: 131g
• Unenriched Bleached 15% Protein White (industrial) Wheat Flour: 138g

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

Which food has more nutrients per 500 calories - Millet Flour or Unenriched Bleached 15% Protein White (industrial) Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
Unenriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%

Macro Nutrients

	Millet Flour	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	1.17% 0.38g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	1.47% 0.023g	1.6g per day for Men 19-50 years
Omega 6	19.6% 3.34g	5.65% 0.96g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.6% 98g	74.2% 97g	130g per day for Men 19-50 years
Sugars	3% 2.17g	1.75% 1.27g	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	0.057% 0.041g	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	% 0.041g	g per day for Men 19-50 years
Sucrose	% 0.39g	% 0.21g	g per day for Men 19-50 years
Fiber	12% 4.6g	8.72% 3.3g	38g per day for Men 19-50 years
Protein	25% 14g	38% 21g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	Unenriched Bleached 15% 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	45% 0.54mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.35% 0.096mg	7.65% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.2% 7.88mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.2% 1.66mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.5% 0.49mg	4.8% 0.062mg	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	10.7% 43μg	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	0.96% 0.14mg	0.46% 0.069mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.87% 1.05μg	0.35% 0.41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet Flour	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	1.83% 18.3mg	2.35% 23.5mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	30% 0.27mg	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	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	12.5% 52.5mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	34% 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	53.3% 373mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	8.62% 293mg	4.87% 166mg	3400mg per day for Men 19-50 years
Selenium	78% 43μg	70.6% 39μg	55μg per day for Men 19-50 years
Sodium	0.35% 5.24mg	0.18% 2.76mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.44mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	0.48% 17.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Millet Flour vs Unenriched Bleached 15% Protein White (industrial) Wheat Flour:

• Millet flour has 2 times more Vitamin B1, 4.8 times more Vitamin B3, 2.8 times more Vitamin B5, 7.8 times more Vitamin B6 and 1.3 times more Vitamin B9 than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Millet flour and Unenriched Bleached 15% Protein White (industrial) Wheat Flour have similar amounts of Vitamin B2 per 500 kcal.
• Both Millet flour as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin C, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Millet Flour vs Unenriched Bleached 15% Protein White (industrial) Wheat Flour:

• Millet flour has 2.6 times more Copper, 3 times more Iron, 3 times more Magnesium, 1.7 times more Manganese, 2.1 times more Phosphorus, 1.8 times more Potassium and 2.1 times more Zinc than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Millet flour and Unenriched Bleached 15% Protein White (industrial) Wheat Flour have similar amounts of Selenium per 500 kcal.
• Both Millet flour as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Millet flour has 2.9 times more Fat, 3.5 times more Omega 6 and 1.4 times more Fiber than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While Unenriched Bleached 15% Protein White (industrial) Wheat Flour contains 1.5 times more Protein than Millet flour.
• Both Millet flour and Unenriched Bleached 15% Protein White (industrial) Wheat Flour have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Millet flour as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Omega 3, Fructose, Glucose and Sucrose in 500 kcal.