Comparing Nutrients in 14 ounces Cooked Millet VS Cooked Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Millet	12%	8%	80%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Cooked Millet	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	16.3% 472kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	3.97% 3.85g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	3.22% 1.03g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	8.3% 1.4g	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	78% 102g	130g per day for Men 19-50 years
Sugars	0.71% 0.52g	1.3% 0.95g	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	% 0.95g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	25% 14g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Millet	Cooked 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	35% 0.42mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.28mg	63.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	37.6% 0.49mg	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	8.93% 35.7μg	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	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Millet	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	1.2% 12mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	46.7% 0.42mg	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	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	41.6% 175mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	47% 1.08mg	168% 3.87mg	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	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	42% 23μg	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	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	7.66% 283g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Millet VS Cooked Long-grain Brown Rice per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Millet versus 14 oz of Cooked Long-grain Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Millet vs Cooked Long-grain Brown Rice:

• 14 ounces of Cooked Millet have 2.1 times more Vitamin B9 than Cooked Long-grain Brown Rice.
• While 14 oz of Cooked Long-grain Brown Rice contain 1.7 times more Vitamin B1, 1.9 times more Vitamin B3 and 2.2 times more Vitamin B5 than Cooked Millet.
• Both Cooked Millet and Cooked Long-grain Brown Rice provide similar amounts of Vitamin B2 and Vitamin B6 per 14 ounces.
• Both Cooked Millet as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cooked Millet vs Cooked Long-grain Brown Rice:

• 14 ounces of Cooked Millet have 1.5 times more Copper and 1.3 times more Zinc than Cooked Long-grain Brown Rice.
• While 14 oz of Cooked Long-grain Brown Rice contain 3.6 times more Manganese, 1.4 times more Potassium and 6.4 times more Selenium than Cooked Millet.
• Both Cooked Millet and Cooked Long-grain Brown Rice contain similar levels of Iron, Magnesium and Phosphorus per 14 ounces.
• 14 ounces of Cooked Millet lack sufficient amounts of Potassium and Selenium
• Both Cooked Millet as well as Cooked Long-grain Brown Rice lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Millet have 1.4 times more Omega 6 and 1.3 times more Protein than Cooked Long-grain Brown Rice.
• Both Cooked Millet and Cooked Long-grain Brown Rice offer comparable quantities of Energy, Carbohydrate and Fiber per 14 ounces.
• Both Cooked Millet as well as Cooked Long-grain Brown Rice provide inadequate amounts of Omega 3 in 14 ounces.