Comparing Nutrients in 100 grams Millet Flour VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
Cassava	3%	2%	95%

Macro Nutrients

	Millet Flour	Cassava	Recommended Dietary Allowance
Energy	13% 382kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.25g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	1.68% 0.54g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	15% 2.55g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.8% 75g	29.3% 38g	130g per day for Men 19-50 years
Sugars	2.3% 1.66g	2.34% 1.7g	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	% 1.26g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	9.2% 3.5g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	19% 10.8g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	Cassava	Recommended Dietary Allowance
Vitamin A	NA	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.6% 6mg	5.34% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	2.14% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	6.77% 0.088mg	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	6.75% 27μg	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	23% 20.6mg	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	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.67% 0.8μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet Flour	Cassava	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.54mg	11% 0.1mg	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	3.38% 0.27mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	16.7% 0.38mg	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	3.86% 27mg	700mg per day for Men 19-50 years
Potassium	6.6% 224mg	7.97% 271mg	3400mg per day for Men 19-50 years
Selenium	59.5% 32.7μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	24% 2.63mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.23% 8.67g	1.6% 59.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet Flour VS Cassava per 100 g

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

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

• 100 grams of Millet Flour have 4.7 times more Vitamin B1, 1.5 times more Vitamin B2, 7 times more Vitamin B3, 11.9 times more Vitamin B5, 4.2 times more Vitamin B6 and 1.6 times more Vitamin B9 than Cassava.
• While 100 g of Raw Cassava contain more Vitamin C than Millet flour.
• 100 grams of Millet Flour have insufficient amounts of Vitamin C
• Both Millet flour as well as Raw Cassava have insufficient amounts of Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Millet Flour vs Cassava:

• 100 grams of Millet Flour have 5.4 times more Copper, 14.6 times more Iron, 5.7 times more Magnesium, 2.6 times more Manganese, 10.6 times more Phosphorus, 46.7 times more Selenium and 7.7 times more Zinc than Cassava.
• Both Millet Flour and Cassava contain similar levels of Potassium per 100 grams.
• 100 grams of Cassava lack sufficient amounts of Selenium
• Both Millet flour as well as Raw Cassava lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Millet Flour have 2.4 times more Energy, 15.2 times more Fat, 2.6 times more Omega 3, 79.8 times more Omega 6, 2 times more Carbohydrate, 1.9 times more Fiber and 7.9 times more Protein than Cassava.
• Both Millet Flour and Cassava offer comparable quantities of Sugars per 100 grams.
• 100 grams of Cassava provide inadequate amounts of Omega 3 and Omega 6