Comparing Nutrients in 7 ounces Millet Flour VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Millet Flour	Florida Oranges	Recommended Dietary Allowance
Energy	26% 758kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	8.7% 8.43g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	29.8% 5.06g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 149g	17.6% 23g	130g per day for Men 19-50 years
Sugars	4.54% 3.3g	25% 18g	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	38% 21.3g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	Florida Oranges	Recommended Dietary Allowance
Vitamin A	NA	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.7% 12mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.4% 2.52mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	7.8% 0.1mg	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	8.43% 33.7μg	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	99% 89.3mg	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	2.4% 0.36mg	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	Florida Oranges	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	8.6% 0.077mg	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	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	56.2% 236mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	86.5% 2mg	2.07% 0.048mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.47% 17.2g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet Flour VS Florida Oranges per 7 oz

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

Lets compare vitamin content per 7 ounces of Millet Flour vs Florida Oranges:

• 7 ounces of Millet Flour have 4.1 times more Vitamin B1, 1.8 times more Vitamin B2, 15.1 times more Vitamin B3, 5.1 times more Vitamin B5, 7.3 times more Vitamin B6 and 2.5 times more Vitamin B9 than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain more Vitamin C than Millet flour.
• 7 ounces of Millet Flour have insufficient amounts of Vitamin C
• Both Millet flour as well as Raw Florida Oranges have insufficient amounts of Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Millet Flour vs Florida Oranges:

• 7 ounces of Millet Flour have 13.7 times more Copper, 43.8 times more Iron, 11.9 times more Magnesium, 41.8 times more Manganese, 23.8 times more Phosphorus, 1.3 times more Potassium, 65.4 times more Selenium and 32.9 times more Zinc than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 3.1 times more Calcium and 10.1 times more Water than Millet flour.
• 7 ounces of Millet Flour lack sufficient amounts of Calcium
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Millet Flour have 8.3 times more Energy, 20.2 times more Fat, 4 times more Omega 3, 82.3 times more Omega 6, 6.5 times more Carbohydrate, 1.5 times more Fiber and 15.4 times more Protein than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 5.5 times more Sugars than Millet flour.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein