Comparing Nutrients in 5 ounces Almonds VS Millet Flour

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Almonds	Millet Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	7.96% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	53.3% 8.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	242% 36.3mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.94% 1.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Millet Flour	Recommended Dietary Allowance
Calcium	38% 381mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	84.3% 0.76mg	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	65.7% 5.26mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	61.8% 1.42mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	57.7% 404mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	84.3% 46.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	34% 3.73mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.33% 12.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Millet Flour per 5 oz

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

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

• 5 ounces of Almonds have 15.6 times more Vitamin B2 and 233 times more Vitamin E than Millet Flour.
• While 5 oz of Millet flour contain 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.
• Both Almonds and Millet Flour provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Millet Flour have insufficient amounts of Vitamin E
• Both Almonds as well as Millet flour have insufficient amounts of Vitamin C and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Almonds vs Millet Flour:

• 5 ounces of Almonds have 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.
• While 5 oz of Millet flour contain 8 times more Selenium than Almonds.
• Both Almonds and Millet Flour contain similar levels of Iron and Zinc per five ounces.
• 5 ounces of Millet Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almonds have 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.
• While 5 oz of Millet flour contain 14.7 times more Omega 3 and 3.5 times more Carbohydrate than Almonds.
• 5 ounces of Almonds provide inadequate amounts of Omega 3