Comparing Nutrients in 5 ounces Millet Flour VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Millet Flour	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	18.7% 541kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6.02g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	21.3% 3.6g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 106g	3.95% 5.13g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	NA	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	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	NA	38g per day for Men 19-50 years
Protein	27.2% 15.2g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	NA	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.96% 0.1mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.3% 8.53mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.6% 0.53mg	11.2% 0.15mg	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	3.2% 12.8μg	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	9.76% 8.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet Flour	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	2% 20mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	84.3% 0.76mg	14% 0.13mg	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	4.6% 0.37mg	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	8.14% 0.19mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	84.3% 46.4μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet Flour VS Canned Tomatoes with Green Chilies per 5 oz

Compare the macro and micronutrient content in 5 oz of Millet Flour versus 5 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Millet Flour vs Canned Tomatoes with Green Chilies:

• 5 ounces of Millet Flour have 12.1 times more Vitamin B1, 3.8 times more Vitamin B2, 9.4 times more Vitamin B3, 8.6 times more Vitamin B5, 3.6 times more Vitamin B6 and 4.7 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin C than Millet flour.
• 5 ounces of Millet Flour have insufficient amounts of Vitamin C
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2

Comparing minerals per 5 ounces for Millet Flour vs Canned Tomatoes with Green Chilies:

• 5 ounces of Millet Flour have 5.9 times more Copper, 15.2 times more Iron, 10.8 times more Magnesium, 7.6 times more Manganese, 20.4 times more Phosphorus, 2.1 times more Potassium, 81.8 times more Selenium and 20.2 times more Zinc than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain 1.4 times more Calcium, 100.3 times more Sodium and 10.9 times more Water than Millet flour.
• 5 ounces of Millet Flour lack sufficient amounts of Calcium
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Millet Flour have 25.5 times more Energy, 53.1 times more Fat, 44 times more Omega 3, 88 times more Omega 6, 20.8 times more Carbohydrate and 15.6 times more Protein than Canned Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein