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Nutritional Info: Millet flour

The USDA reference number for this food is: 20647
Note that a ~ (tilde character) next to any nutrient means that we don't have data on that item.
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Nutritional Data for Millet flour

Nutrition Facts

Serving Size: 1 cup (119g or 4.2 oz)
 

Amount Per Serving

 

Calories

444
Calories from Fat 46
 

% Daily Value*

 

Total Fat

5g
8%
 
Saturated Fat 1g3%
 
Trans Fat 0g
 

Cholesterol

0mg
~
 

Sodium

5mg
0%
 

Total Carbohydrate

87g
29%
 
Dietary Fiber 4g17%
 
Sugars 2g
 

Protein

13g
 
Vitamin A~ · Vitamin C0%
 
Calcium2% · Iron26%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Contents

Millet and tofu stuffed eggplant ( Berenjena rellena de mijo y tofu) in a bowl ready to be served
Millet and tofu stuffed eggplant ( Berenjena rellena de mijo y tofu) in a bowl ready to be served

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Calories

Calories

Serving Size: 1 cup (119g or 4.2 oz)
kcal*kjoules*RDI%
 
Total Calories444 kcal1857 kJ22%
 
from Carbs347.7 kcal1454.85 kJ
 
from Fat45.5 kcal190.45 kJ
 
from Protein51.2 kcal214.1 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Energy and Calorie info for 119 grams of Millet flour


Vitamin Content

Vitamin Content

Serving Size: 1 cup (119g or 4.2 oz)
AmountRDI%
 
Vitamin A ~
 
Vitamin B6 0.44268 mg 22%
 
Vitamin B12 ~
 
Vitamin B12, Added ~
 
Vitamin C 0 mg 0%
 
Vitamin D ~
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) ~
 
Vitamin E (Alpha-tocopherol) 0.1309 mg 1%
 
Vitamin E, Added ~
 
Vitamin K 0.952 mcg 1%
 
Thiamin 0.49147 mg 33%
 
Riboflavin 0.08687 mg 5%
 
Niacin 7.1638 mg 36%
 
Pantothenic Acid 1.50773 mg 15%
 
Folate 49.98 mcg 12%
 
Folate, Food 49.98 mcg 12%
 
Folate, DFE 49.98 mcg DFE 12%
 
Choline ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each vitamin that 119g (4.2 oz) of Millet flour contains. Vitamin RDI for 119 grams of Millet flour


Mineral Content

Mineral Content

Serving Size: 1 cup (119g or 4.2 oz)
AmountRDI%
 
Calcium 16.66 mg 2%
 
Iron 4.6886 mg 26%
 
Magnesium 141.61 mg 35%
 
Phosphorus 339.15 mg 34%
 
Potassium 266.56 mg 6%
 
Sodium 4.76 mg 0%
 
Zinc 3.1297 mg 21%
 
Copper 0.63665 mg 32%
 
Manganese 1.19238 mg 60%
 
Selenium 38.913 mcg 56%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each mineral that 119g (4.2 oz) of Millet flour contains. Mineral RDI for 119 grams of Millet flour


Protein and Amino Acids

Protein & Aminos

Serving Size: 1 cup (119g or 4.2 oz)
AmountRDI%*
 
Protein12.7925g26%
 

Essential Aminos

 
Histidine0.30583 g44%
 
Isoleucine0.56287 g40%
 
Leucine1.82903 g67%
 
Lysine0.17136 g8%
 
Methionine0.37961 g
 
Phenylalanine0.80325 g
 
Threonine0.42126 g40%
 
Tryptophan0.2023 g72%
 
Valine0.69496 g38%
 

Non-essential Aminos

 
Arginine0.4403 g
 
Alanine1.52558 g
 
Aspartate0.8449 g
 
Cystine0.21182 g
 
Glutamate3.09281 g
 
Glycine0.32249 g
 
Hydroxyproline
 
Proline1.08409 g
 
Serine0.93058 g
 
Tyrosine0.38794 g
 
Methionine + Cystine† 0.59143 g 56
 
Phenylalanine + Tyrosine† 1.19119 g 113
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.
Proteins are made up of chains of amino acids. A complete protein contains all essential amino acids. We are currently compiling pages describing the benefits of nutrients and recently wrote about the benefits of Arginine. The chart below is a visual guide showing how complete the protein in Millet flour is. The chart shows all amino acid and amino combinations for which the World Health Organization (WHO) publish a recommended daily intake (RDI).

The chart below shows the balance of essential amino acids in 119g (4.2 oz) of Millet flour. The distance from the center shows how much each amino acid contributions to your recommended daily intake (RDI). Please note that this chart is for 119g (4.2 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 119 grams of Millet flour


Carbohydrate Content

Carbohydrates

Serving Size: 1 cup (119g or 4.2 oz)
AmountRDI%
 
Total Carbohydrates86.9295g29%
 
Dietary Fiber4.165g17%
 
Starch83.1572g
 
Sugars1.9754g
 
Sucrose0.357g
 
Glucose1.4994g
 
Fructose0g
 
Lactose0g
 
Maltose0.1309g
 
Galactose0g
 
~Data not available for tilde (~) items.
119g (4.2 oz) grams of Millet flour contains 86.9295 grams of carbohydrates which is 29% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet. The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Percent of your daily carbohydrates that 119 grams of Millet flour contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 cup (119g or 4.2 oz)
AmountRDI%
 
Total Fat5.0575g8%
 
Total Omega-3 Fatty Acids0.05236g
 
Total Omega-6 Fatty Acids3.06068g
 
Total Trans Fatty Acids0.00238g
 
Total Trans-monoenoic Fatty Acids0g
 
Total Trans-polyenoic Fatty Acids0.00357g
 

Total Saturated Fats (Bad Fats)

0.63784g3%
 
Arachidic Acid   [Eicosanoic Acid]0.02499g
 
Behenic Acid   [Docosanoic Acid]0.01785g
 
Butyric Acid   [Butanoic Acid]0.00833g
 
Capric Acid   [Decanoic Acid]0.00952g
 
Caproic Acid   [Hexanoic Acid]0.00119g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0.00119g
 
Lignoceric Acid   [Tetracosanoic Acid]0.01428g
 
Margaric Acid   [Heptadecanoic Acid]0.00238g
 
Myristic Acid   [Tetradecanoic Acid]0.00357g
 
Palmitic Acid   [Hexadecanoic Acid]0.46767g
 
Pentadecanoic Acid   [Pentadecanoic Acid]0.00238g
 
Stearic Acid   [Octadecanoic Acid]0.08449g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

1.09956g
 
16:1 c0.00833g
 
16:1 t0g
 
18:1 c1.06505g
 
18:1 t0g
 
18:1-11t (18:1t n-7)~
 
22:1 c0g
 
22:1 t0g
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0.0238g
 
Heptadecenoic Acid   [Heptadecenoic Acid]0g
 
Myristoleic Acid   [Tetradecenoic Acid]0.00238g
 
Nervonic Acid   [Cis-Tetracosenoic Acid]0.00119g
 
Oleic Acid   [Octadecenoic Acid]1.06505g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.00833g
 
Pentadecenoic Acid   [Pentadecenoic Acid]0g
 

Total Polyunsaturated Fat (Good Fats)

3.11542g
 
18:2 CLAs0g
 
18:2 i~
 
18:2 n-6 c,c3.03331g
 
18:2 t not further defined0.00357g
 
18:2 t,t~
 
18:3i~
 
20:3 n-30g
 
20:3 n-60g
 
20:4 n-6~
 
21:5~
 
22:40.00119g
 
Alpha-Linolenic Acid0.05236g
 
Arachidonic Acid   [Eicosatetraenoic Acid]0.0238g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]0.00238g
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]0g
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]0g
 
Linoleic Acid   [Octadecadienoic Acid]3.03688g
 
Linolenic Acid   [Octadecatrienoic Acid]0.05236g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.
The chart below shows good fats in Millet flour in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 119 grams of Millet flour
Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]


Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Other Nutrients

Serving Size: 1 cup (119g or 4.2 oz)
Amount
 
Alcohol~
 
Water12.7806g
 
Ash1.4399g
 
Caffeine~
 
Theobromine~
 
Cholesterol~
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.


Diet and Weight Loss Scores

The United States Food and Drug Administration allows the following claims to be made by manufacturers of Millet flour:

Millet flour is an excellent source of Vitamin B6, Thiamin, Niacin, Iron, Magnesium, Phosphorus, Zinc, Copper, Manganese, Selenium and Protein. This means that the food contains 20% or more of your RDI for these nutrients.

Millet flour is a good source of Pantothenic Acid, Folate and Fiber. This means that the food contains 10% or more of your RDI for these nutrients.

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fiber, Low Fat Diet (e.g. Weight Watchers) 20
Athletic Diet - Low Fat, High Protein and Carbs 71
Low Fat Diet (e.g. Jenny Craig) 59
Low Carb Diet (e.g. Atkins Diet) 0
Low Cholesterol Diet 53
Low Sodium Diet 98
Low Glycemic Index Diet (e.g. South Beach Diet) 36
Low Protein Diet 0
Horizontal bar chart


How long will it take to burn 444 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 444 calories contained in 119g (4.2 oz)g of Millet flour. The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.
Amount of Moderate Exercise to burn 444 calories
Stretching2 hours 28 mins(180 cal/hr)
Walking (3.5 mph)1 hour 35 mins(280 cal/hr)
Bicycling (<10 mph)1 hour 32 mins(290 cal/hr)
Dancing1 hour 21 mins(330 cal/hr)
Light gardening/yard work1 hour 21 mins(330 cal/hr)
Golf (walking and carrying clubs)1 hour 21 mins(330 cal/hr)
Hiking1 hour 12 mins(370 cal/hr)
Amount of Vigorous exercise to burn 444 calories
Weight lifting (vigorous effort)1 hour 1 min(440 cal/hr)
Heavy yard work (chopping wood)1 hour 1 min(440 cal/hr)
Basketball (vigorous)1 hour 1 min(440 cal/hr)
Walking (4.5 mph)58 mins(460 cal/hr)
Aerobics55 mins(480 cal/hr)
Swimming (slow freestyle laps)52 mins(510 cal/hr)
Running/jogging (5 mph)45 mins(590 cal/hr)
Bicycling (>10 mph)45 mins(590 cal/hr)
Exercise profile for 119g (4.2 oz) of Millet flour

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