Comparing Nutrients in 300 calories Millet FlourVS Boiled Carrots

Weight per 300 calories

Millet Flour

78.5g

Boiled Carrots

857g

Millet Flour has 10.9 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Millet Flour or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Millet Flour

11%

10%

79%

Boiled Carrots

88%

300 kcal ▼

Macro Nutrients

Millet Flourvs Boiled Carrots

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.44%3.34g

Fat

1.6%1.54g

3.34 gvs1.54 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.3%0.42g

Saturated Fat

0.8%0.26g

0.42 gvs0.26 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.16%0.035g

Omega 3

0.54%0.009g

0.035 gvs0.009 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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11.8%2g

Omega 6

4.4%0.75g

2 gvs0.75 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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45.4%59g

Carbohydrate

54%70.5g

59 gvs70.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.8%1.3g

Sugars

40.8%29.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.3 gvs29.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

4.26%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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%0.99g

Glucose

%3.43g

0.99 gvs3.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.24g

Sucrose

%23g

0.24 gvs23 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.23%2.75g

Fiber

67.7%25.7g

2.75 gvs25.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15%8.44g

Protein

11.6%6.5g

8.44 gvs6.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Millet Flourvs Boiled Carrots

Vitamin A

811%7303μg

RAE, retinol activity equivalents

NA μgvs7303 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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27%0.32mg

Vitamin B1

47%0.57mg

Thiamine

0.32 mgvs0.57 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.4%0.057mg

Vitamin B2

29%0.38mg

Riboflavin

0.057 mgvs0.38 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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29.5%4.73mg

Vitamin B3

34.6%5.53mg

Niacin, nicotinic acid, niacinamide

4.73 mgvs5.53 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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20%1mg

Vitamin B5

39.8%2mg

Pantothenic acid

1 mgvs2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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22.5%0.29mg

Vitamin B6

101%1.3mg

Pyridoxine

0.29 mgvs1.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.25%33μg

Vitamin B9

30%120μg

Folates and Folic Acid

33 μgvs120 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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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

34.3%31mg

Ascorbic acid

0 mgvs31 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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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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0.58%0.086mg

Vitamin E

59%8.83mg

Tocopherols and Tocotrienols

0.086 mgvs8.83 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.52%0.63μg

Vitamin K

98%117μg

Phytomenadione or phylloquinone

0.63 μgvs117 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Millet Flourvs Boiled Carrots

1.1%11mg

Calcium

25.7%257mg

11 mgvs257 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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46.7%0.42mg

Copper

16%0.15mg

0.42 mgvs0.15 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

10%407μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs407 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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38.7%3.1mg

Iron

36.4%2.9mg

3.1 mgvs2.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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22.3%93mg

Magnesium

20.4%85.7mg

93 mgvs85.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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34.2%0.79mg

Manganese

57.8%1.33mg

0.79 mgvs1.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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32%224mg

Phosphorus

36.7%257mg

224 mgvs257 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.17%176mg

Potassium

59.2%2014mg

176 mgvs2014 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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46.7%25.7μg

Selenium

11%6μg

25.7 μgvs6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.21%3.14mg

Sodium

33%497mg

3.14 mgvs497 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18.8%2.07mg

Zinc

15.6%1.7mg

2.07 mgvs1.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.18%6.8g

Water

21%773g

6.8 gvs773 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Millet Flour vs Boiled Carrots:

Boiled and Drained Carrots contain 1.7 times more Vitamin B1, 6.6 times more Vitamin B2, 2 times more Vitamin B5, 4.5 times more Vitamin B6, 3.6 times more Vitamin B9, more Vitamin C, 102.2 times more Vitamin E and 186.9 times more Vitamin K than Millet flour.
Both Millet flour and Boiled and Drained Carrots have similar amounts of Vitamin B3 per 300 kcal.

Comparing minerals per 300 calories for Millet Flour vs Boiled Carrots:

Millet flour has 2.9 times more Copper, 4.3 times more Selenium and 1.2 times more Zinc than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 23.4 times more Calcium, 1.7 times more Manganese, 11.5 times more Potassium, 158.3 times more Sodium and 113.5 times more Water than Millet flour.
Both Millet flour and Boiled and Drained Carrots have similar amounts of Iron, Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Millet flour has 2.2 times more Fat, 2.7 times more Omega 6 and 1.3 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 22.7 times more Sugars, more Fructose and 9.4 times more Fiber than Millet flour.
Both Millet flour and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Millet flour as well as Boiled and Drained Carrots have insufficient amounts of Omega 3, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Millet FlourVS Whole Sorghum FlourBoiled CarrotsVS Whole Sorghum FlourMillet FlourVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 300 calories Millet FlourVS Boiled Carrots

Weight per 300 calories

Which food has more nutrients per 300 calories - Millet Flour or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: