Comparing Nutrients in 5 ounces Millet Flour VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
Almonds	14%	72%	14%

Macro Nutrients

	Millet Flour	Almonds	Recommended Dietary Allowance
Energy	18.7% 541kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6.02g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	21.3% 3.6g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 106g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	8.5% 6.17g	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% 0g	0.22% 0.16g	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	% 1.8g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 5.6g	g per day for Men 19-50 years
Fiber	13% 4.96g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	27.2% 15.2g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.96% 0.1mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.3% 8.53mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.6% 0.53mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	15.6% 62.4μg	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	1.04% 0.16mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet Flour	Almonds	Recommended Dietary Allowance
Calcium	2% 20mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	84.3% 0.76mg	162% 1.46mg	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	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	61.8% 1.42mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	57.7% 404mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	84.3% 46.4μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Millet Flour vs Almonds:

• Millet flour has 2 times more Vitamin B1, 1.7 times more Vitamin B3, 2.7 times more Vitamin B5 and 2.7 times more Vitamin B6 than Almonds.
• While Almonds contain 15.6 times more Vitamin B2 and 233 times more Vitamin E than Millet flour.
• Both Millet flour and Almonds have similar amounts of Vitamin B9 per 5 oz.
• Both Millet flour as well as Almonds have insufficient amounts of Vitamin C and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Millet Flour vs Almonds:

• Millet flour has 8 times more Selenium than Almonds.
• While Almonds contain 19.2 times more Calcium, 1.9 times more Copper, 2.3 times more Magnesium, 2.2 times more Manganese, 1.7 times more Phosphorus and 3.3 times more Potassium than Millet flour.
• Both Millet flour and Almonds have similar amounts of Iron and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Millet flour has 14.7 times more Omega 3 and 3.5 times more Carbohydrate than Almonds.
• While Almonds contain 1.5 times more Energy, 11.7 times more Fat, 7.1 times more Saturated Fat, 4.8 times more Omega 6, 2.6 times more Sugars, 3.6 times more Fiber and 2 times more Protein than Millet flour.
• Both Millet flour as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.