Comparing Nutrients in 14 ounces Cooked Millet VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Millet	12%	8%	80%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cooked Millet	Valencia Oranges	Recommended Dietary Allowance
Energy	16.3% 472kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	1.03% 0.17g	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	36.3% 47g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	25% 14g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Millet	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.28mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	19.2% 0.25mg	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	38.7% 155μg	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	214% 192mg	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	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.2% 12mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	16.3% 0.15mg	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	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	41.6% 175mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	47% 1.08mg	3.97% 0.091mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	7.66% 283g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Millet vs Valencia Oranges:

• Cooked Millet has 1.2 times more Vitamin B1, 2.1 times more Vitamin B2, 4.9 times more Vitamin B3 and 1.7 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.5 times more Vitamin B5, 2.1 times more Vitamin B9 and more Vitamin C than Cooked Millet.
• Both Cooked Millet as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Millet vs Valencia Oranges:

• Cooked Millet has 4.4 times more Copper, 7 times more Iron, 4.4 times more Magnesium, 11.8 times more Manganese, 5.9 times more Phosphorus and 15.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 13.3 times more Calcium and 2.9 times more Potassium than Cooked Millet.
• Both Cooked Millet and Raw Valencia Oranges have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Millet has 2.4 times more Energy, 3.3 times more Fat, 1.8 times more Omega 3, 10.9 times more Omega 6, 2 times more Carbohydrate and 3.4 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.9 times more Fiber than Cooked Millet.
• Both Cooked Millet as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.