Comparing Nutrients in 14 ounces Cooked Millet VS Cooked Oat Bran

Macros Ratio

	Protein	Fat	Carbs
Cooked Millet	12%	8%	80%
Cooked Oat Bran	19%	12%	69%

Macro Nutrients

	Cooked Millet	Cooked Oat Bran	Recommended Dietary Allowance
Energy	16.3% 472kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	2.02% 0.65g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	7.56% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.3% 94g	35% 45.4g	130g per day for Men 19-50 years
Sugars	0.71% 0.52g	NA	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	13.6% 5.16g	27% 10.3g	38g per day for Men 19-50 years
Protein	25% 14g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Millet	Cooked Oat Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.28mg	3.57% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	7.63% 0.099mg	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	19% 75.4μg	5.95% 24μg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Millet	Cooked Oat Bran	Recommended Dietary Allowance
Calcium	1.2% 12mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	29% 0.26mg	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	31.3% 2.5mg	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	41.6% 175mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	47% 1.08mg	166% 3.83mg	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	56.7% 397mg	67.5% 472mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	55.6% 30.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	7.66% 283g	9% 333g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Millet vs Cooked Oat Bran:

• Cooked Millet has 2.4 times more Vitamin B2, 9.2 times more Vitamin B3, 4.3 times more Vitamin B6 and 3.2 times more Vitamin B9 than Cooked Oat Bran.
• While Cooked Oat Bran contains 1.5 times more Vitamin B1 and 1.3 times more Vitamin B5 than Cooked Millet.
• Both Cooked Millet as well as Cooked Oat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Millet vs Cooked Oat Bran:

• Cooked Millet has 2.4 times more Copper and 1.7 times more Zinc than Cooked Oat Bran.
• While Cooked Oat Bran contains 3.3 times more Calcium, 1.4 times more Iron, 3.5 times more Manganese, 1.5 times more Potassium and 8.6 times more Selenium than Cooked Millet.
• Both Cooked Millet and Cooked Oat Bran have similar amounts of Magnesium, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Millet has 3 times more Energy, 1.9 times more Omega 3, 1.5 times more Omega 6 and 2.1 times more Carbohydrate than Cooked Oat Bran.
• While Cooked Oat Bran contains 2 times more Fiber than Cooked Millet.
• Both Cooked Millet and Cooked Oat Bran have similar amounts of Fat and Protein per 14 oz.
• Both Cooked Millet as well as Cooked Oat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.