Comparing Nutrients in 7 ounces Millet VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Millet	12%	10%	78%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Millet	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	26% 750kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	8.63% 8.37g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.43g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	14.6% 0.23g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 145g	54.7% 71g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	44.4% 17g	27% 10.3g	38g per day for Men 19-50 years
Protein	39% 22g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Millet	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.6% 0.84mg	527% 6.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.37mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	262% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	75.4% 22.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	42% 169μg	110% 441μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.87% 2.58mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.66% 0.099mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	1.6% 16mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	378% 3.4mg	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	74.7% 5.97mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	54% 226mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	141% 3.24mg	170% 3.9mg	2.3mg per day for Men 19-50 years
Molybdenum	130% 58.5μg	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	195% 1367mg	700mg per day for Men 19-50 years
Potassium	11.4% 387mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	210% 115μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	30.3% 3.33mg	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	0.47% 17.2g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet VS Sunflower Seed Flour per 7 oz

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

Lets compare vitamin content per 7 ounces of Millet vs Sunflower Seed Flour:

• 7 oz of Partially Defatted Sunflower Seed Flour contain 7.6 times more Vitamin B1, 1.5 times more Vitamin B3, 7.8 times more Vitamin B5, 2 times more Vitamin B6 and 2.6 times more Vitamin B9 than Raw Millet.
• Both Millet and Sunflower Seed Flour provide similar amounts of Vitamin B2 per seven ounces.
• Both Raw Millet as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Millet vs Sunflower Seed Flour:

• 7 ounces of Millet have 2.9 times more Potassium than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 14.3 times more Calcium, 2.3 times more Copper, 2.2 times more Iron, 3 times more Magnesium, 2.4 times more Phosphorus, 21.6 times more Selenium and 2.9 times more Zinc than Raw Millet.
• Both Millet and Sunflower Seed Flour contain similar levels of Manganese per seven ounces.
• 7 ounces of Millet lack sufficient amounts of Calcium
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Millet have 2.6 times more Fat, 5.2 times more Saturated Fat, 59 times more Omega 3, 2.3 times more Omega 6, 2 times more Carbohydrate and 1.6 times more Fiber than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 4.4 times more Protein than Raw Millet.
• Both Millet and Sunflower Seed Flour offer comparable quantities of Energy per seven ounces.
• 7 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3