Comparing Nutrients in 500 calories Whole Soft Wheat Flour VS Millet Flour

Weight per 500 calories

• Whole Soft Wheat Flour: 151g
• 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 - 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	2.02% 0.65g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	NA	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	NA	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	86.3% 112g	75.6% 98g	130g per day for Men 19-50 years
Sugars	2.1% 1.54g	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	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	% 1.65g	g per day for Men 19-50 years
Sucrose	NA	% 0.39g	g per day for Men 19-50 years
Fiber	52% 19.7g	12% 4.6g	38g per day for Men 19-50 years
Protein	26% 14.5g	25% 14g	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	37.3% 0.45mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.8% 0.28mg	7.35% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.3% 8.05mg	49.2% 7.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	33.2% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	10.5% 42μg	13.7% 55μg	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	5.32% 0.8mg	0.96% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.4% 2.86μg	0.87% 1.05μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Soft Wheat Flour	Millet Flour	Recommended Dietary Allowance
Calcium	4.97% 49.7mg	1.83% 18.3mg	1000mg per day for Men 19-50 years
Copper	79.5% 0.72mg	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	70% 5.6mg	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	223% 5.1mg	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	69.5% 486mg	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	8.62% 293mg	3400mg per day for Men 19-50 years
Selenium	34.8% 19μg	78% 43μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.5mg	0.35% 5.24mg	1500mg per day for Men 19-50 years
Zinc	40.5% 4.46mg	31.3% 3.44mg	11mg per day for Men 19-50 years
Water	0.51% 18.7g	0.31% 11.3g	3700g per day for Men 19-50 years

Whole Soft Wheat Flour VS Millet Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Whole Soft Wheat Flour or Millet Flour?

Lets compare vitamin content per 500 calories of Whole Soft Wheat Flour vs Millet Flour:

• 500 calories of Whole Soft Wheat Flour have 3 times more Vitamin B2 than Millet Flour.
• While 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for Whole Soft Wheat Flour vs Millet Flour:

• 500 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 500 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 500 calories.
• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 calories.