Comparing Nutrients in 7 ounces Millet Flour VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Millet Flour	Dried Beechnuts	Recommended Dietary Allowance
Energy	26% 758kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	8.7% 8.43g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	29.8% 5.06g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 149g	51% 66.5g	130g per day for Men 19-50 years
Sugars	4.54% 3.3g	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	% 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	NA	38g per day for Men 19-50 years
Protein	38% 21.3g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	Dried Beechnuts	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	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.7% 12mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.4% 2.52mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	104% 1.36mg	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	56% 224μg	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	34% 30.8mg	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	1.46% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet Flour	Dried Beechnuts	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	148% 1.33mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	56.2% 236mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	86.5% 2mg	116% 2.66mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.47% 17.2g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet Flour VS Dried Beechnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Millet Flour vs Dried Beechnuts:

• 7 ounces of Millet Flour have 1.4 times more Vitamin B1, 6.9 times more Vitamin B3 and 1.4 times more Vitamin B5 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 5.1 times more Vitamin B2, 1.8 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin C than Millet flour.
• 7 ounces of Millet Flour have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Millet Flour vs Dried Beechnuts:

• 7 ounces of Millet Flour have 1.6 times more Iron, more Magnesium, more Phosphorus and 7.3 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.3 times more Copper, 1.3 times more Manganese, 4.5 times more Potassium and 9.5 times more Sodium than Millet flour.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Millet flour as well as Dried Beechnuts lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Millet Flour have 2.2 times more Carbohydrate and 1.7 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.5 times more Energy, 11.8 times more Fat, 10.7 times more Saturated Fat, 38.6 times more Omega 3 and 7.2 times more Omega 6 than Millet flour.