Comparing Nutrients in 5 ounces Millet Flour VS UNCLE BENS Cooked Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%

Macro Nutrients

	Millet Flour	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Energy	18.7% 541kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6.02g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	21.3% 3.6g	2.16% 0.37g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	82% 106g	34% 44.4g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	0.29% 0.21g	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% 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	% 1.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 0.21g	g per day for Men 19-50 years
Fiber	13% 4.96g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	27.2% 15.2g	7.82% 4.38g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.96% 0.1mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.3% 8.53mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.6% 0.53mg	12% 0.16mg	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	1.4% 5.67μg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.04% 0.16mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet Flour	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	2% 20mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	84.3% 0.76mg	20.3% 0.18mg	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	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	61.8% 1.42mg	70.3% 1.6mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	2.54% 86.5mg	3400mg per day for Men 19-50 years
Selenium	84.3% 46.4μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet Flour VS UNCLE BENS Cooked Parboiled Brown Rice per 5 oz

Compare the macro and micronutrient content in 5 oz of Millet Flour versus 5 oz of UNCLE BENS Cooked Parboiled Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Millet Flour vs UNCLE BENS Cooked Parboiled Brown Rice:

• 5 ounces of Millet Flour have 4.3 times more Vitamin B1, 3.2 times more Vitamin B3, 4.6 times more Vitamin B5, 3.4 times more Vitamin B6 and 10.5 times more Vitamin B9 than UNCLE BENS Cooked Parboiled Brown Rice.
• Both Millet Flour and UNCLE BENS Cooked Parboiled Brown Rice provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9
• Both Millet flour as well as UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Millet Flour vs UNCLE BENS Cooked Parboiled Brown Rice:

• 5 ounces of Millet Flour have 4.1 times more Copper, 7.4 times more Iron, 3.1 times more Magnesium, 3 times more Phosphorus, 3.7 times more Potassium, 3.5 times more Selenium and 3.4 times more Zinc than UNCLE BENS Cooked Parboiled Brown Rice.
• Both Millet Flour and UNCLE BENS Cooked Parboiled Brown Rice contain similar levels of Manganese per five ounces.
• 5 ounces of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Potassium
• Both Millet flour as well as UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Millet Flour have 2.6 times more Energy, 5 times more Fat, 5.5 times more Omega 3, 9.9 times more Omega 6, 2.4 times more Carbohydrate, 11.1 times more Sugars, 2.1 times more Fiber and 3.5 times more Protein than UNCLE BENS Cooked Parboiled Brown Rice.
• 5 ounces of UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 3 and Omega 6