Comparing Nutrients in 100 grams Millet Flour VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Millet Flour	Broccoli Raab	Recommended Dietary Allowance
Energy	13% 382kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.25g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	1.68% 0.54g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	15% 2.55g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.8% 75g	2.2% 2.85g	130g per day for Men 19-50 years
Sugars	2.3% 1.66g	0.52% 0.38g	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	0.23% 0.17g	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	% 1.26g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0.11g	g per day for Men 19-50 years
Fiber	9.2% 3.5g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	19% 10.8g	5.66% 3.17g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.6% 6mg	7.63% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	6.44% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	13% 0.17mg	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	10.5% 42μg	20.8% 83μg	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	22.4% 20mg	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	0.73% 0.11mg	11% 1.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.67% 0.8μg	187% 224μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet Flour	Broccoli Raab	Recommended Dietary Allowance
Calcium	1.4% 14mg	11% 108mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.54mg	4.67% 0.042mg	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	49.3% 3.94mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	17% 0.4mg	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	40.7% 285mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	6.6% 224mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	59.5% 32.7μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	24% 2.63mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.23% 8.67g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet Flour VS Broccoli Raab per 100 g

Compare the macro and micronutrient content in 100 g of Millet Flour versus 100 g of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Millet Flour vs Broccoli Raab:

• 100 grams of Millet Flour have 2.5 times more Vitamin B1, 4.9 times more Vitamin B3, 3.9 times more Vitamin B5 and 2.2 times more Vitamin B6 than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 1.8 times more Vitamin B2, 2 times more Vitamin B9, more Vitamin C, 14.7 times more Vitamin E and 280 times more Vitamin K than Millet flour.
• 100 grams of Millet Flour have insufficient amounts of Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 100 grams for Millet Flour vs Broccoli Raab:

• 100 grams of Millet Flour have 12.7 times more Copper, 1.8 times more Iron, 5.4 times more Magnesium, 2.5 times more Manganese, 3.9 times more Phosphorus, 32.7 times more Selenium and 3.4 times more Zinc than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 7.7 times more Calcium, 8.3 times more Sodium and 10.7 times more Water than Millet flour.
• Both Millet Flour and Broccoli Raab contain similar levels of Potassium per 100 grams.
• 100 grams of Millet Flour lack sufficient amounts of Calcium
• 100 grams of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Millet Flour have 17.4 times more Energy, 8.7 times more Fat, 88 times more Omega 6, 26.4 times more Carbohydrate, 4.4 times more Sugars, 1.3 times more Fiber and 3.4 times more Protein than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 4.3 times more Omega 3 than Millet flour.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy and Omega 6