Comparing Nutrients in 500 calories Unenriched Bleached 13% Protein White (industrial) Wheat Flour VS Millet Flour

Weight per 500 calories

• Unenriched Bleached 13% Protein White (industrial) Wheat Flour: 138g
• Millet Flour: 131g

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

Discover which food has more nutrients per 500 calories - Unenriched Bleached 13% Protein White (industrial) Wheat Flour or Millet Flour?

Macros Ratio

	Protein	Fat	Carbs
Unenriched Bleached 13% Protein White (industrial) Wheat Flour	15%	4%	81%
Millet Flour	11%	10%	79%

Macro Nutrients

	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Millet Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.97% 1.9g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	1.47% 0.023g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	5.4% 0.92g	19.6% 3.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	76.7% 100g	75.6% 98g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	3% 2.17g	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	0.057% 0.041g	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	% 0.041g	% 1.65g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 0.39g	g per day for Men 19-50 years
Fiber	8.72% 3.3g	12% 4.6g	38g per day for Men 19-50 years
Protein	32.2% 18g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Unenriched Bleached 13% Protein White (industrial) 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	22.3% 0.27mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.65% 0.099mg	7.35% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	49.2% 7.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	33.2% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	37.5% 0.49mg	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	10.7% 43μg	13.7% 55μg	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	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	0.46% 0.069mg	0.96% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.41μg	0.87% 1.05μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Millet Flour	Recommended Dietary Allowance
Calcium	3.3% 33mg	1.83% 18.3mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	78% 0.7mg	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	21.8% 1.74mg	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.3mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	57% 1.3mg	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	23.5% 164mg	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	8.62% 293mg	3400mg per day for Men 19-50 years
Selenium	65.8% 36μg	78% 43μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.76mg	0.35% 5.24mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	31.3% 3.44mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	0.31% 11.3g	3700g per day for Men 19-50 years

Unenriched Bleached 13% Protein White (industrial) Wheat Flour VS Millet Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Unenriched Bleached 13% Protein White (industrial) Wheat Flour or Millet Flour?

Lets compare vitamin content per 500 calories of Unenriched Bleached 13% Protein White (industrial) Wheat Flour vs Millet Flour:

• 500 kcal of Millet flour contain 2 times more Vitamin B1, 4.8 times more Vitamin B3, 3.1 times more Vitamin B5, 7.8 times more Vitamin B6 and 1.3 times more Vitamin B9 than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• 500 calories of Unenriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B6
• Both Unenriched Bleached 13% Protein White (industrial) Wheat Flour as well as Millet flour have insufficient amounts of Vitamin B2, Vitamin C, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Unenriched Bleached 13% Protein White (industrial) Wheat Flour vs Millet Flour:

• 500 kcal of Millet flour contain 2.7 times more Copper, 3 times more Iron, 3.2 times more Magnesium, 1.5 times more Manganese, 2.3 times more Phosphorus and 1.6 times more Zinc than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 13% Protein White (industrial) Wheat Flour and Millet Flour contain similar levels of Selenium per 500 calories.
• Both Unenriched Bleached 13% Protein White (industrial) Wheat Flour as well as Millet flour lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Unenriched Bleached 13% Protein White (industrial) Wheat Flour have 1.3 times more Protein than Millet Flour.
• While 500 kcal of Millet flour contain 3.6 times more Omega 6 and 1.4 times more Fiber than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 13% Protein White (industrial) Wheat Flour and Millet Flour offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Unenriched Bleached 13% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 6 and Fiber
• Both Unenriched Bleached 13% Protein White (industrial) Wheat Flour as well as Millet flour provide inadequate amounts of Omega 3 in 500 calories.