Comparing Nutrients in 5 ounces Millet Flour VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Millet Flour	Navel Oranges	Recommended Dietary Allowance
Energy	18.7% 541kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6.02g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	21.3% 3.6g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 106g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 6.07g	g per day for Men 19-50 years
Fiber	13% 4.96g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	27.2% 15.2g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.96% 0.1mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.3% 8.53mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.6% 0.53mg	8.6% 0.11mg	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	15% 59.5μg	12% 48μg	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	93% 83.8mg	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	1.4% 0.21mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	2% 20mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	84.3% 0.76mg	6.14% 0.055mg	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	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	61.8% 1.42mg	1.8% 0.041mg	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	57.7% 404mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	84.3% 46.4μg	0% 0μg	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	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	3.3% 122g	3700g per day for Men 19-50 years

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

• Millet flour has 6.1 times more Vitamin B1, 1.4 times more Vitamin B2, 14.2 times more Vitamin B3, 4.9 times more Vitamin B5, 4.7 times more Vitamin B6 and 1.2 times more Vitamin B9 than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin C and 1.4 times more Vitamin E than Millet flour.
• Both Millet flour as well as Raw Navel Oranges have insufficient amounts of Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Millet Flour vs Navel Oranges:

• Millet flour has 13.7 times more Copper, 30.3 times more Iron, 10.8 times more Magnesium, 34.6 times more Manganese, 12.4 times more Phosphorus, 1.3 times more Potassium, more Selenium and 32.9 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.1 times more Calcium and 9.9 times more Water than Millet flour.

Comparison of macro-nutrients per 5 ounces:

• Millet flour has 7.8 times more Energy, 28.3 times more Fat, 31.5 times more Saturated Fat, 4.9 times more Omega 3, 111 times more Omega 6, 6 times more Carbohydrate, 1.6 times more Fiber and 11.8 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 5.1 times more Sugars and more Fructose than Millet flour.
• Both Millet flour as well as Raw Navel Oranges have insufficient amounts of Glucose and Sucrose in 5 oz.