Comparing Nutrients in 5 ounces Millet Flour VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Millet Flour	Sunflower Seeds	Recommended Dietary Allowance
Energy	18.7% 541kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6.02g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	21.3% 3.6g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 106g	22% 28.3g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	5.12% 3.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	% 3.54g	g per day for Men 19-50 years
Fiber	13% 4.96g	32% 12g	38g per day for Men 19-50 years
Protein	27.2% 15.2g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.96% 0.1mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.3% 8.53mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.6% 0.53mg	147% 1.9mg	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	80.4% 322μg	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	2.2% 2mg	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	332% 50mg	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	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2% 20mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	84.3% 0.76mg	283% 2.55mg	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	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	61.8% 1.42mg	120% 2.76mg	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	134% 936mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	84.3% 46.4μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	0.18% 6.7g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 3.6 times more Vitamin B1, 4.9 times more Vitamin B2, 1.4 times more Vitamin B3, 3.6 times more Vitamin B6, 5.4 times more Vitamin B9, more Vitamin C and 319.7 times more Vitamin E than Millet flour.
• Both Millet flour and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 5 oz.
• Both Millet flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Millet Flour vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 5.6 times more Calcium, 3.4 times more Copper, 1.3 times more Iron, 2.7 times more Magnesium, 1.9 times more Manganese, 2.3 times more Phosphorus, 2.9 times more Potassium, 1.6 times more Selenium and 1.9 times more Zinc than Millet flour.

Comparison of macro-nutrients per 5 ounces:

• Millet flour has 3.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 12.1 times more Fat, 8.3 times more Saturated Fat, 1.4 times more Omega 3, 9 times more Omega 6, 1.6 times more Sugars, 2.5 times more Fiber and 1.9 times more Protein than Millet flour.
• Both Millet flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 5 oz.