Comparing Nutrients in 100 grams Roasted Almonds VS Millet Flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Millet Flour	11%	10%	79%

Macro Nutrients

	Roasted Almonds	Millet Flour	Recommended Dietary Allowance
Energy	20.6% 598kcal	13% 382kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	4.4% 4.25g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	1.68% 0.54g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	15% 2.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	57.8% 75g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	2.3% 1.66g	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	0.014% 0.01g	0% 0g	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	% 0.01g	% 1.26g	g per day for Men 19-50 years
Sucrose	% 4.75g	% 0.3g	g per day for Men 19-50 years
Fiber	28.7% 11g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	37.4% 21g	19% 10.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Millet Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	37.6% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	28.6% 0.37mg	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	13.8% 55μg	10.5% 42μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	159% 24mg	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.67% 0.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Millet Flour	Recommended Dietary Allowance
Calcium	27% 268mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	59.4% 0.54mg	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	46.6% 3.73mg	49.3% 3.94mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	43.6% 1mg	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	67.3% 471mg	40.7% 285mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	59.5% 32.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	0.23% 8.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Millet Flour per 100 g

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

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

• 100 grams of Roasted Almonds have 16.4 times more Vitamin B2, 1.3 times more Vitamin B9 and 217.3 times more Vitamin E than Millet Flour.
• While 100 g of Millet flour contain 5.4 times more Vitamin B1, 1.7 times more Vitamin B3, 4 times more Vitamin B5 and 2.7 times more Vitamin B6 than Dry Roasted Almonds.
• 100 grams of Millet Flour have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Millet flour have insufficient amounts of Vitamin C and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Roasted Almonds vs Millet Flour:

• 100 grams of Roasted Almonds have 19.1 times more Calcium, 2.1 times more Copper, 2.3 times more Magnesium, 2.2 times more Manganese, 1.7 times more Phosphorus, 3.2 times more Potassium and 1.3 times more Zinc than Millet Flour.
• While 100 g of Millet flour contain 16.4 times more Selenium than Dry Roasted Almonds.
• Both Roasted Almonds and Millet Flour contain similar levels of Iron per 100 grams.
• 100 grams of Millet Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Almonds have 1.6 times more Energy, 12.4 times more Fat, 7.6 times more Saturated Fat, 5.1 times more Omega 6, 2.9 times more Sugars, 3.1 times more Fiber and 1.9 times more Protein than Millet Flour.
• While 100 g of Millet flour contain 4.4 times more Omega 3 and 3.6 times more Carbohydrate than Dry Roasted Almonds.
• 100 grams of Roasted Almonds provide inadequate amounts of Omega 3