Comparing Nutrients in 100 calories Raw Quinoa VS Cooked Millet

Weight per 100 calories

• Raw Quinoa: 27g
• Cooked Millet: 84g

Raw Quinoa has 3.1 times more energy per 100g than Cooked Millet. It has high energy density when compared to other foods. Cooked Millet having average energy density.

Discover which food has more nutrients per 100 calories - Raw Quinoa or Cooked Millet?

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
Cooked Millet	12%	8%	80%

Macro Nutrients

	Raw Quinoa	Cooked Millet	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.65g	0.87% 0.84g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	4.4% 0.071g	1.47% 0.024g	1.6g per day for Men 19-50 years
Omega 6	4.76% 0.81g	2.37% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	15.3% 20g	130g per day for Men 19-50 years
Sugars	NA	0.15% 0.11g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	2.87% 1.1g	38g per day for Men 19-50 years
Protein	6.85% 3.84g	5.27% 2.95g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Cooked Millet	Recommended Dietary Allowance
Vitamin A	0.03% 0.27μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.15% 0.098mg	7.42% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.65% 0.086mg	5.3% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.41mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	2.87% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	7% 0.091mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.5% 50μg	4% 16μg	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	NA	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	4.42% 0.66mg	0.11% 0.017mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	Cooked Millet	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	0.25% 2.52mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	15% 0.14mg	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	15.5% 1.24mg	6.6% 0.53mg	8mg per day for Men 19-50 years
Magnesium	12.7% 53.5mg	8.8% 37mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	9.94% 0.23mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17.7% 124mg	12% 84mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	1.53% 52mg	3400mg per day for Men 19-50 years
Selenium	4.2% 2.3μg	1.38% 0.76μg	55μg per day for Men 19-50 years
Sodium	0.091% 1.36mg	0.11% 1.7mg	1500mg per day for Men 19-50 years
Zinc	7.66% 0.84mg	6.95% 0.76mg	11mg per day for Men 19-50 years
Water	0.098% 3.6g	1.62% 60g	3700g per day for Men 19-50 years

Raw Quinoa VS Cooked Millet Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Raw Quinoa or Cooked Millet?

Lets compare vitamin content per 100 calories of Raw Quinoa vs Cooked Millet:

• 100 calories of Raw Quinoa have 1.3 times more Vitamin B2, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6, 3.1 times more Vitamin B9 and 39.5 times more Vitamin E than Cooked Millet.
• While 100 kcal of Cooked Millet contain 2.7 times more Vitamin B3 than Raw Quinoa.
• Both Raw Quinoa and Cooked Millet provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Cooked Millet have insufficient amounts of Vitamin E
• Both Raw Quinoa as well as Cooked Millet have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Raw Quinoa vs Cooked Millet:

• 100 calories of Raw Quinoa have 2.3 times more Iron, 1.4 times more Magnesium, 2.4 times more Manganese, 1.5 times more Phosphorus, 2.9 times more Potassium and 3.1 times more Selenium than Cooked Millet.
• Both Raw Quinoa and Cooked Millet contain similar levels of Copper and Zinc per 100 calories.
• 100 calories of Cooked Millet lack sufficient amounts of Potassium and Selenium
• Both Raw Quinoa as well as Cooked Millet lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Raw Quinoa have 3 times more Omega 3, 2 times more Omega 6, 1.7 times more Fiber and 1.3 times more Protein than Cooked Millet.
• Both Raw Quinoa and Cooked Millet offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cooked Millet provide inadequate amounts of Omega 3