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Comparing Nutrients in 1 pound Millet FlourVS Broccoli

Macros Ratio

Protein Fat Carbs

Millet Flour
11%
10%
79%
Broccoli
27%
8%
65%
1 lb ▼

Macro Nutrients

59.7%1733kcal
Energy
5.3%154kcal
1733 kcalvs154 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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20%19.3g
Fat
1.73%1.68g
19.3 gvs1.68 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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7.6%2.43g
Saturated Fat
1.6%0.52g
2.43 gvs0.52 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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12.5%0.2g
Omega 3
18%0.29g
0.2 gvs0.29 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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68%11.6g
Omega 6
1.3%0.22g
11.6 gvs0.22 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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262%341g
Carbohydrate
23%30g
341 gvs30 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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10.4%7.53g
Sugars
10.6%7.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
7.53 gvs7.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
Fructose
4.25%3.1g
≤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]
0 gvs3.1 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%5.7g
Glucose
%2.22g
5.7 gvs2.22 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.36g
Sucrose
%0.45g
1.36 gvs0.45 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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41.8%16g
Fiber
31%11.8g
16 gvs11.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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87%48.8g
Protein
23%12.8g
48.8 gvs12.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
15.6%141μg
RAE, retinol activity equivalents
NA μgvs141 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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156%1.87mg
Vitamin B1
27%0.32mg
Thiamine
1.87 mgvs0.32 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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25.5%0.33mg
Vitamin B2
41%0.53mg
Riboflavin
0.33 mgvs0.53 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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171%27.3mg
Vitamin B3
18%2.9mg
Niacin, nicotinic acid, niacinamide
27.3 mgvs2.9 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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115%5.76mg
Vitamin B5
52%2.6mg
Pantothenic acid
5.76 mgvs2.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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130%1.7mg
Vitamin B6
61%0.79mg
Pyridoxine
1.7 mgvs0.79 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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47.6%191μg
Vitamin B9
71.4%286μg
Folates and Folic Acid
191 μgvs286 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
450%405mg
Ascorbic acid
0 mgvs405 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.33%0.5mg
Vitamin E
23.6%3.54mg
Tocopherols and Tocotrienols
0.5 mgvs3.54 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.02%3.63μg
Vitamin K
384%461μg
Phytomenadione or phylloquinone
3.63 μgvs461 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

6.35%63.5mg
Calcium
21.3%213mg
63.5 mgvs213 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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270%2.43mg
Copper
24.7%0.22mg
2.43 mgvs0.22 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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223%18mg
Iron
41.4%3.3mg
18 mgvs3.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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129%540mg
Magnesium
22.7%95mg
540 mgvs95 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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198%4.54mg
Manganese
41.4%0.95mg
4.54 mgvs0.95 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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185%1293mg
Phosphorus
42.8%299mg
1293 mgvs299 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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30%1016mg
Potassium
42%1433mg
1016 mgvs1433 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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270%148μg
Selenium
20.6%11.3μg
148 μgvs11.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.2%18mg
Sodium
9.98%150mg
18 mgvs150 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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108%12mg
Zinc
17%1.86mg
12 mgvs1.86 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.06%39.3g
Water
11%405g
39.3 gvs405 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Millet Flour vs Broccoli:
Comparing minerals per 1 pound for Millet Flour vs Broccoli:
Comparison of macro-nutrients per 1 pound:



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