Nutrition Comparison Tool
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Corn flour, whole-grain, yellow
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Millet flour
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Whole Grain Wheat Flour
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Corn flour, whole-grain, yellow 1 cup (x1) 21% DV 422 calories
  • Millet flour 1 cup (x1) 23% DV 455 calories
  • Whole Grain Wheat Flour 1 cup (x1) 20% DV 408 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Corn flour, whole-grain, yellow 1 cup (x1) 6% DV 4.5g
  • Millet flour 1 cup (x1) 6% DV 5.1g
  • Whole Grain Wheat Flour 1 cup (x1) 4% DV 3g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Corn flour, whole-grain, yellow 1 cup (x1) 33% DV 89.9g
  • Millet flour 1 cup (x1) 33% DV 89.4g
  • Whole Grain Wheat Flour 1 cup (x1) 31% DV 86.4g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Corn flour, whole-grain, yellow 1 cup (x1) 16% DV 8.1g
  • Millet flour 1 cup (x1) 26% DV 12.8g
  • Whole Grain Wheat Flour 1 cup (x1) 32% DV 15.9g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Corn flour, whole-grain, yellow 1 cup (x1) 0% DV 0mg
  • Millet flour 1 cup (x1) --% DV --mg
  • Whole Grain Wheat Flour 1 cup (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Corn flour, whole-grain, yellow 1 cup (x1) 3% DV 0.64g
  • Millet flour 1 cup (x1) 3% DV 0.64g
  • Whole Grain Wheat Flour 1 cup (x1) 3% DV 0.52g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Corn flour, whole-grain, yellow 1 cup (x1) 31% DV 8.5g
  • Millet flour 1 cup (x1) 15% DV 4.2g
  • Whole Grain Wheat Flour 1 cup (x1) 46% DV 12.8g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Corn flour, whole-grain, yellow 1 cup (x1) 1% DV 0.75g
  • Millet flour 1 cup (x1) 4% DV 2g
  • Whole Grain Wheat Flour 1 cup (x1) 1% DV 0.49g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Corn flour, whole-grain, yellow 1 cup (x1) 15% DV 2.8mg
  • Millet flour 1 cup (x1) 26% DV 4.7mg
  • Whole Grain Wheat Flour 1 cup (x1) 24% DV 4.3mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Corn flour, whole-grain, yellow 1 cup (x1) 1% DV 8.2mg
  • Millet flour 1 cup (x1) 1% DV 16.7mg
  • Whole Grain Wheat Flour 1 cup (x1) 3% DV 40.8mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Corn flour, whole-grain, yellow 1 cup (x1) 8% DV 368.5mg
  • Millet flour 1 cup (x1) 6% DV 266.6mg
  • Whole Grain Wheat Flour 1 cup (x1) 9% DV 435.6mg
Comparison Table

Table Legend

  1. Corn flour, whole-grain, yellow
  2. Millet flour
  3. Whole Grain Wheat Flour
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 117 119 120
Calories
(%DV)		 422
(21%)		 455
(23%)		 408
(20%)
Fat (g)
(%DV)		 4.5
(6%)		 5.1
(6%)		 3
(4%)
Protein (g)
(%DV)		 8.1
(16%)		 12.8
(26%)		 15.9
(32%)
Carbohydrate (g)
(%DV)		 89.9
(33%)		 89.4
(33%)		 86.4
(31%)
Sugars (g)
(%DV)		 0.75
(1%)		 2
(4%)		 0.49
(1%)
Fiber (g)
(%DV)		 8.5
(31%)		 4.2
(15%)		 12.8
(46%)
Cholesterol (mg)
(%DV)		 0
(0%)		 --
(--%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.64
(3%)		 0.64
(3%)		 0.52
(3%)
Net-Carbs (g) 81.4
85.2
73.5
Trans Fatty Acids (g) --
0
--
  Minerals
Food # 1 2 3
Weight (g) 117 119 120
Calcium (mg)
(%DV)		 8.2
(1%)		 16.7
(1%)		 40.8
(3%)
Iron, Fe (mg)
(%DV)		 2.8
(15%)		 4.7
(26%)		 4.3
(24%)
Potassium, K (mg)
(%DV)		 368.5
(8%)		 266.6
(6%)		 435.6
(9%)
Magnesium (mg)
(%DV)		 108.8
(26%)		 141.6
(34%)		 164.4
(39%)
Phosphorus, P (mg)
(%DV)		 318.2
(25%)		 339.2
(27%)		 428.4
(34%)
Sodium (mg)
(%DV)		 5.9
(0%)		 4.8
(0%)		 2.4
(0%)
Zinc, Zn (mg)
(%DV)		 2
(18%)		 3.1
(28%)		 3.1
(28%)
Copper, Cu (mg)
(%DV)		 0.27
(30%)		 0.64
(71%)		 0.49
(55%)
Manganese (mg)
(%DV)		 0.54
(23%)		 1.2
(52%)		 4.9
(212%)
Selenium, Se (mcg)
(%DV)		 18
(33%)		 38.9
(71%)		 74.2
(135%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 117 119 120
Vitamin A, RAE (mcg)
(%DV)		 12.9
(1%)		 --
(--%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.29
(24%)		 0.49
(41%)		 0.6
(50%)
Riboflavin (B2) (mg)
(%DV)		 0.09
(7%)		 0.09
(7%)		 0.2
(15%)
Niacin (B3) (mg)
(%DV)		 2.2
(14%)		 7.2
(45%)		 5.9
(37%)
Vitamin B5 (PA) (mg)
(%DV)		 0.77
(15%)		 1.5
(30%)		 0.72
(14%)
Vitamin B6 (mg)
(%DV)		 0.43
(25%)		 0.44
(26%)		 0.49
(29%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 29.3
(7%)		 50
(12%)		 52.8
(13%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 29.3
(7%)		 50
(12%)		 52.8
(13%)
Folate DFE (mcg)
(%)		 29.3
(7%)		 50
(12%)		 52.8
(13%)
Choline (mg)
(%DV)		 25.3
(5%)		 --
(--%)		 37.4
(7%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 --
(--%)		 0
(0%)
Retinol (mcg) 0
--
0
Carotene, beta (mcg)
(%RDA)		 113.5
(1%)		 --
(--%)		 6
(0%)
Carotene, alpha (mcg)
(%RDA)		 73.7
(0%)		 --
(--%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 --
(--%)		 0
(0%)
Vitamin A, IU (IU) 250.4 -- 10.8
Lycopene (mcg) 0
--
0
Lut + Zeaxanthin (mcg) 1585.4
--
264
Vitamin E (mg)
(%DV)		 0.49
(3%)		 0.13
(1%)		 0.85
(6%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 --
(--%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 --
(--%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 0.35
(0%)		 0.95
(1%)		 2.3
(2%)
Vitamin K1 (mcg) --
0
--
Menaquinone-4 (K2) (mcg) --
0.24
--
  Other
Food # 1 2 3
Weight (g) 117 119 120
Water (g) 12.8
10.3
12.9
Ash (g) 2
1
2
Alcohol (g) 0
--
0
Caffeine (mg) 0
--
0
Theobromine (mg) 0
--
0
PRAL score 5
9.25
9.57
  Carbohydrates
Food # 1 2 3
Weight (g) 117 119 120
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
0.36
0.43
Glucose (Dextrose) (g) --
1.5
0
Fructose (g) --
0
0.06
Lactose (g) --
0
--
Maltose (g) --
0.13
--
Galactose (g) --
0
--
Starch (g) --
83.2
69.3
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 117 119 120
Monounsaturated Fats (g) 1.191
1.1
0.34
Polyunsaturated Fats (g) 2.058
3.115
1.4
Omega 3s (g)
(%AI)		 0.062
(4%)		 0.052
(3%)		 0.088
(5%)
Omega 6s (g)
(%AI)		 1.996
(12%)		 3.036
(18%)		 1.312
(8%)
Omega 3 to Omega 6 Ratio 0.03
0.02
0.07
Omega 6 to Omega 3 Ratio 32.19
57.98
14.97
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 0.052
(3%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
0
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
3.033
--
gamma-Linolenic Acid (GLA) (g) --
0
--
c-c-n6-Eicosadienoic Acid (g) --
0.002
0
DHG-linolenic acid (DGLA) (g) --
0
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0.008
0
Caproic (6:0) (g) 0
0.001
0
Caprylic Acid (8:0) (g) 0
0
0
Capric Acid (10:0) (g) 0
0.01
0
Lauric Acid (12:0) (g) 0
0.001
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0
0.004
0
Pentadecanoic Acid (15:0) (g) --
0.002
0
Palmitic Acid (16:0) (g) 0.542
0.468
0.492
Margaric Acid (17:0) (g) --
0.002
0
Stearic Acid (18:0) (g) 0.071
0.084
0.024
Arachidic Acid (20:0) (g) --
0.025
0
Behenic Acid (22:0) (g) --
0.018
0
Lignoceric Acid (24:0) (g) --
0.014
0
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
0.002
0
Pentadecenoic Acid (15:1) (g) --
0
0
Palmitoleic Acid (16:1) (g) 0.004
0.008
0
cis-Palmitoleic Acid (16:1 cis) (g) --
0.008
--
Heptadecenoic Acid (17:1) (g) --
0
0
Oleic Acid (18:1) (g) 1.188
1.065
0.328
c-Oleic Acid (18:1 cis) (g) --
1.065
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0.024
0.012
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) --
0
--
c-Tetracosenoic Acid (24:1 c) (g) --
0.001
0
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 1.996
3.037
1.312
Conjugated Linoleic Acid (CLAs) (g) --
0
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.062
0.052
0.088
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
0
0
Eicosatetraenoic Acid 20:4 (g) 0
0.024
0
Heneicosapentaenoic Acid 21:5 (g) --
--
0
22:4 (g) --
0.001
0
Trans Fats  
t-Polyenoic Fats (g) --
0.004
--
t-Monoenoic Fats (g) --
0
--
t-Palmitoleic Acid (16:1 t) (g) --
0
--
t-Oleic Acid (18:1 t) (g) --
0
--
t-Docosenoic Acid (22:1 t) (g) --
0
--
t-Octadecadienoic Acid (18:2 t) (g) --
0.004
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 117 119 120
Essential  
Histidine (mg)
(%RDI)		 247
(35%)		 306
(44%)		 428
(61%)
Isoleucine (mg)
(%RDI)		 290
(21%)		 563
(40%)		 532
(38%)
Leucine (mg)
(%RDI)		 994
(36%)		 1829
(67%)		 1078
(39%)
Lysine (mg)
(%RDI)		 228
(11%)		 171
(8%)		 431
(21%)
Methionine (mg)
(%RDI)		 170
(23%)		 380
(52%)		 274
(38%)
Phenylalanine (mg)
(%RDI)		 398
(45%)		 803
(92%)		 818
(94%)
Threonine (mg)
(%RDI)		 305
(29%)		 421
(40%)		 440
(42%)
Tryptophan (mg)
(%RDI)		 57
(20%)		 202
(72%)		 209
(75%)
Valine (mg)
(%RDI)		 411
(23%)		 695
(38%)		 677
(37%)
Conditional  
Arginine (mg) 404
440
778
Cystine (mg)
(%RDI)		 146
(51%)		 212
(74%)		 330
(115%)
Glycine (mg) 332
322
683
Proline (mg) 708
1084
2490
Tyrosine (mg)
(%RDI)		 330
(38%)		 388
(44%)		 330
(38%)
Non-Essential  
Alanine (mg) 606
1526
587
Aspartic acid (mg) 564
845
866
Betaine (mg) --
--
87
Glutamic acid (mg) 1521
3093
5194
Hydroxyproline (mg) --
--
--
Serine (mg) 385
931
744
Data Source
Corn flour, whole-grain, yellow
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Millet flour
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Whole Grain Wheat Flour
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.