Comparing Nutrients in 5 ounces Whole Soft Wheat Flour VS Millet Flour

Macros Ratio

	Protein	Fat	Carbs
Whole Soft Wheat Flour	11%	5%	84%
Millet Flour	11%	10%	79%

Macro Nutrients

	Whole Soft Wheat Flour	Millet Flour	Recommended Dietary Allowance
Energy	16.2% 471kcal	18.7% 541kcal	2900kcal per day for Men 19-50 years
Fat	2.85% 2.76g	6.2% 6.02g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	NA	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	NA	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	81.2% 106g	82% 106g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	NA	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	NA	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	49% 18.6g	13% 4.96g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	27.2% 15.2g	56g per day for Men 19-50 years

Vitamins

	Whole Soft Wheat Flour	Millet Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	7.96% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.4% 7.58mg	53.3% 8.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	9.92% 39.7μg	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	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	5% 0.75mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	0.94% 1.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Soft Wheat Flour	Millet Flour	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	75% 0.67mg	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	39.5% 166mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	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	65.4% 458mg	57.7% 404mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	84.3% 46.4μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	34% 3.73mg	11mg per day for Men 19-50 years
Water	0.48% 17.6g	0.33% 12.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Soft Wheat Flour VS Millet Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Whole Soft Wheat Flour 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 Whole Soft Wheat Flour vs Millet Flour:

• 5 ounces of Whole Soft Wheat Flour have 2.6 times more Vitamin B2 and 4.8 times more Vitamin E than Millet Flour.
• While 5 oz of Millet flour contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Soft Wheat Whole Grain Flour.
• Both Whole Soft Wheat Flour and Millet Flour provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Millet Flour have insufficient amounts of Vitamin E
• Both Soft Wheat Whole Grain Flour as well as Millet flour have insufficient amounts of Vitamin C and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Whole Soft Wheat Flour vs Millet Flour:

• 5 ounces of Whole Soft Wheat Flour have 2.4 times more Calcium, 3.4 times more Manganese and 1.8 times more Potassium than Millet Flour.
• While 5 oz of Millet flour contain 2.6 times more Selenium than Soft Wheat Whole Grain Flour.
• Both Whole Soft Wheat Flour and Millet Flour contain similar levels of Copper, Iron, Magnesium, Phosphorus 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 Whole Soft Wheat Flour have 3.7 times more Fiber than Millet Flour.
• While 5 oz of Millet flour contain 2.2 times more Fat and 1.6 times more Sugars than Soft Wheat Whole Grain Flour.
• Both Whole Soft Wheat Flour and Millet Flour offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.