Comparing Nutrients in 100 calories Millet VS Long-grain Brown Rice

Weight per 100 calories

• Millet: 26.5g
• Long-grain Brown Rice: 27g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Millet or Long-grain Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Millet	12%	10%	78%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Millet	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	3.14% 0.53g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	16% 20.8g	130g per day for Men 19-50 years
Sugars	NA	0.25% 0.18g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.18g	g per day for Men 19-50 years
Fiber	5.9% 2.25g	2.6% 0.98g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	3.67% 2.05g	56g per day for Men 19-50 years

Vitamins

	Millet	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.3% 0.11mg	12.3% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.9% 0.077mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	5.78% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10% 3μg	4.53% 1.36μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.62% 22.5μg	1.57% 6.27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.088% 0.013mg	1.1% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.2% 0.24μg	0.14% 0.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	0.21% 2.1mg	0.25% 2.45mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	9.14% 0.082mg	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	9.95% 0.8mg	4.4% 0.35mg	8mg per day for Men 19-50 years
Magnesium	7.2% 30mg	7.53% 31.6mg	420mg per day for Men 19-50 years
Manganese	18.8% 0.43mg	33.8% 0.78mg	2.3mg per day for Men 19-50 years
Molybdenum	17.3% 7.8μg	38.7% 17.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10.8% 75.4mg	12% 84.7mg	700mg per day for Men 19-50 years
Potassium	1.5% 51.6mg	2% 68mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	8.47% 4.66μg	55μg per day for Men 19-50 years
Sodium	0.088% 1.32mg	0.091% 1.36mg	1500mg per day for Men 19-50 years
Zinc	4.04% 0.44mg	5.28% 0.58mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.087% 3.2g	3700g per day for Men 19-50 years

Millet VS Long-grain Brown Rice Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Millet or Long-grain Brown Rice?

Lets compare vitamin content per 100 calories of Millet vs Long-grain Brown Rice:

• 100 calories of Millet have 3 times more Vitamin B2, 2.2 times more Vitamin B7 and 3.6 times more Vitamin B9 than Long-grain Brown Rice.
• While 100 kcal of Raw Long-grain Brown Rice contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Millet.
• 100 calories of Long-grain Brown Rice have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Millet as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Millet vs Long-grain Brown Rice:

• 100 calories of Millet have 2.4 times more Copper and 2.3 times more Iron than Long-grain Brown Rice.
• While 100 kcal of Raw Long-grain Brown Rice contain 1.8 times more Manganese, 2.2 times more Molybdenum, 1.3 times more Potassium, 6.5 times more Selenium and 1.3 times more Zinc than Raw Millet.
• Both Millet and Long-grain Brown Rice contain similar levels of Magnesium and Phosphorus per 100 calories.
• 100 calories of Millet lack sufficient amounts of Potassium and Selenium
• Both Raw Millet as well as Raw Long-grain Brown Rice lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Millet have 2 times more Omega 6, 2.3 times more Fiber and 1.4 times more Protein than Long-grain Brown Rice.
• Both Millet and Long-grain Brown Rice offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Long-grain Brown Rice provide inadequate amounts of Omega 6
• Both Raw Millet as well as Raw Long-grain Brown Rice provide inadequate amounts of Omega 3 in 100 calories.