Comparing Nutrients in 7 ounces Millet Flour VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
Almond paste	8%	52%	40%

Macro Nutrients

	Millet Flour	Almond paste	Recommended Dietary Allowance
Energy	26% 758kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	8.7% 8.43g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	29.8% 5.06g	65% 11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 149g	73% 95g	130g per day for Men 19-50 years
Sugars	4.54% 3.3g	99% 72g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	18.3% 6.95g	25% 9.53g	38g per day for Men 19-50 years
Protein	38% 21.3g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	Almond paste	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.7% 12mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.4% 2.52mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	5.5% 0.071mg	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	21% 83.3μg	36.2% 145μg	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	0.22% 0.2mg	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	1.46% 0.22mg	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet Flour	Almond paste	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	100% 0.9mg	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	98% 7.8mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	56.2% 236mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	86.5% 2mg	74% 1.7mg	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	80.8% 566mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	0.47% 17.2g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet Flour VS Almond paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Millet Flour versus 7 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Millet Flour vs Almond paste:

• 7 ounces of Millet Flour have 5 times more Vitamin B1, 4.2 times more Vitamin B3, 11.2 times more Vitamin B5 and 10.3 times more Vitamin B6 than Almond paste.
• While 7 oz of Almond paste contain 5.7 times more Vitamin B2, 1.7 times more Vitamin B9 and 123.1 times more Vitamin E than Millet flour.
• 7 ounces of Millet Flour have insufficient amounts of Vitamin E
• Both Millet flour as well as Almond paste have insufficient amounts of Vitamin C and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Millet Flour vs Almond paste:

• 7 ounces of Millet Flour have 2.5 times more Iron, 7.8 times more Selenium and 1.8 times more Zinc than Almond paste.
• While 7 oz of Almond paste contain 12.3 times more Calcium and 1.4 times more Potassium than Millet flour.
• Both Millet Flour and Almond paste contain similar levels of Copper, Magnesium, Manganese and Phosphorus per seven ounces.
• 7 ounces of Millet Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Millet Flour have 1.6 times more Carbohydrate than Almond paste.
• While 7 oz of Almond paste contain 6.5 times more Fat, 4.9 times more Saturated Fat, 4.5 times more Omega 3, 2.2 times more Omega 6, 21.8 times more Sugars and 1.4 times more Fiber than Millet flour.
• Both Millet Flour and Almond paste offer comparable quantities of Energy and Protein per seven ounces.