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

Macros Ratio

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

Macro Nutrients

	Cooked Millet	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	16.3% 472kcal	50.2% 1457kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	7.33% 2.35g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	22.6% 3.84g	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	233% 303g	130g per day for Men 19-50 years
Sugars	0.71% 0.52g	3.6% 2.6g	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	% 2.6g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	25% 14g	53.4% 30g	56g per day for Men 19-50 years

Vitamins

	Cooked Millet	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	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.28mg	161% 25.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	66% 20μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	23% 91μg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Millet	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	1.2% 12mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	133% 1.2mg	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	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	41.6% 175mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	47% 1.08mg	492% 11.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	564% 254μg	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	176% 1234mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	123% 68μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	77% 8.45mg	11mg per day for Men 19-50 years
Water	7.66% 283g	1.27% 47g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Cooked Millet versus 14 oz of 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 Long-grain Brown Rice:

• 14 oz of Raw Long-grain Brown Rice contain 5.1 times more Vitamin B1, 4.9 times more Vitamin B3, 6.2 times more Vitamin B5, 4.4 times more Vitamin B6 and 30 times more Vitamin E than Cooked Millet.
• Both Cooked Millet and Long-grain Brown Rice provide similar amounts of Vitamin B2 and Vitamin B9 per 14 ounces.
• 14 ounces of Cooked Millet have insufficient amounts of Vitamin E
• Both Cooked Millet as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

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

• 14 oz of Raw Long-grain Brown Rice contain 1.9 times more Copper, 2 times more Iron, 2.6 times more Magnesium, 10.5 times more Manganese, 3.1 times more Phosphorus, 4 times more Potassium, 19 times more Selenium and 2.3 times more Zinc than Cooked Millet.
• 14 ounces of Cooked Millet lack sufficient amounts of Potassium and Selenium
• Both Cooked Millet as well as Raw Long-grain Brown Rice lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Long-grain Brown Rice contain 3.1 times more Energy, 3.2 times more Fat, 2 times more Omega 6, 3.2 times more Carbohydrate, 2.8 times more Fiber and 2.1 times more Protein than Cooked Millet.
• 14 ounces of Cooked Millet provide inadequate amounts of Omega 3