Comparing Nutrients in 14 ounces Cooked Millet VS Oat Bran

Macros Ratio

	Protein	Fat	Carbs
Cooked Millet	12%	8%	80%
Oat Bran	17%	16%	67%

Macro Nutrients

	Cooked Millet	Oat Bran	Recommended Dietary Allowance
Energy	16.3% 472kcal	33.7% 976kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	28.8% 28g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	16.5% 5.27g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	61.8% 10.5g	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	202% 263g	130g per day for Men 19-50 years
Sugars	0.71% 0.52g	7.94% 5.75g	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	161% 61g	38g per day for Men 19-50 years
Protein	25% 14g	123% 68.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Millet	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	387% 4.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.28mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	118% 5.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	50.4% 0.65mg	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	51.6% 206μg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Millet	Oat Bran	Recommended Dietary Allowance
Calcium	1.2% 12mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	178% 1.6mg	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	268% 21.5mg	8mg per day for Men 19-50 years
Magnesium	41.6% 175mg	222% 933mg	420mg per day for Men 19-50 years
Manganese	47% 1.08mg	972% 22.3mg	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	416% 2913mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	66% 2246mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	326% 179μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	112% 12.3mg	11mg per day for Men 19-50 years
Water	7.66% 283g	0.7% 26g	3700g per day for Men 19-50 years

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

• Cooked Millet has 1.4 times more Vitamin B3 than Raw Oat Bran.
• While Raw Oat Bran contains 11 times more Vitamin B1, 2.7 times more Vitamin B2, 8.7 times more Vitamin B5, 1.5 times more Vitamin B6, 2.7 times more Vitamin B9, 50.5 times more Vitamin E and 10.7 times more Vitamin K than Cooked Millet.
• Both Cooked Millet as well as Raw 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 Oat Bran:

• Cooked Millet has 10.9 times more Water than Raw Oat Bran.
• While Raw Oat Bran contains 19.3 times more Calcium, 2.5 times more Copper, 8.6 times more Iron, 5.3 times more Magnesium, 20.7 times more Manganese, 7.3 times more Phosphorus, 9.1 times more Potassium, 50.2 times more Selenium and 3.4 times more Zinc than Cooked Millet.

Comparison of macro-nutrients per 14 ounces:

• Raw Oat Bran contains 2.1 times more Energy, 7 times more Fat, 7.7 times more Saturated Fat, 4.3 times more Omega 3, 5.5 times more Omega 6, 2.8 times more Carbohydrate, 11.2 times more Sugars, 11.8 times more Fiber and 4.9 times more Protein than Cooked Millet.
• Both Cooked Millet as well as Raw Oat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.