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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	UNCLE BENS Cooked Parboiled Brown Rice	Millet Flour	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	7.96% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	53.3% 8.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	40.6% 0.53mg	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	1.4% 5.67μg	15% 59.5μg	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	NA	0% 0mg	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	0% 0mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	0.94% 1.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BENS Cooked Parboiled Brown Rice	Millet Flour	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	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	9.4% 0.75mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	70.3% 1.6mg	61.8% 1.42mg	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	19.4% 136mg	57.7% 404mg	700mg per day for Men 19-50 years
Potassium	2.54% 86.5mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	84.3% 46.4μg	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	9.92% 1.1mg	34% 3.73mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.33% 12.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of UNCLE BENS Cooked Parboiled Brown Rice 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 UNCLE BENS Cooked Parboiled Brown Rice vs Millet Flour:

• 5 oz of Millet flour contain 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 UNCLE BENS Cooked Parboiled Brown Rice and Millet Flour 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 UNCLE BENS Cooked Parboiled Brown Rice as well as Millet flour have insufficient amounts of Vitamin E and Vitamin K in five ounces.

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

• 5 oz of Millet flour contain 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 UNCLE BENS Cooked Parboiled Brown Rice and Millet Flour contain similar levels of Manganese per five ounces.
• 5 ounces of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Potassium
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Millet flour lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Millet flour contain 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