Comparing Nutrients in 14 ounces Millet VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Millet	12%	10%	78%
Almond paste	8%	52%	40%

Macro Nutrients

	Millet	Almond paste	Recommended Dietary Allowance
Energy	51.7% 1500kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.7g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	8.97% 2.87g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	29.3% 0.47g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	47% 8g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	146% 190g	130g per day for Men 19-50 years
Sugars	NA	198% 144g	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	88.8% 33.7g	50% 19g	38g per day for Men 19-50 years
Protein	78% 43.7g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Millet	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.67mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.3% 3.37mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	151% 45.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	84.3% 337μg	72.4% 290μg	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	0.44% 0.4mg	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	1.32% 0.2mg	358% 53.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet	Almond paste	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	331% 2.98mg	200% 1.8mg	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	149% 12mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	108% 452mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	282% 6.48mg	148% 3.4mg	2.3mg per day for Men 19-50 years
Molybdenum	260% 117μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	162% 1131mg	146% 1024mg	700mg per day for Men 19-50 years
Potassium	22.8% 774mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.67mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	0.93% 34.4g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet VS Almond paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Millet versus 14 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Millet vs Almond paste:

• 14 ounces of Millet have 5.1 times more Vitamin B1, 3.3 times more Vitamin B3, 7.5 times more Vitamin B5 and 10.7 times more Vitamin B6 than Almond paste.
• While 14 oz of Almond paste contain 1.4 times more Vitamin B2 and 270.8 times more Vitamin E than Raw Millet.
• Both Millet and Almond paste provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Millet have insufficient amounts of Vitamin E
• Both Raw Millet as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Millet vs Almond paste:

• 14 ounces of Millet have 1.7 times more Copper, 1.9 times more Iron and 1.9 times more Manganese than Almond paste.
• While 14 oz of Almond paste contain 21.5 times more Calcium, 1.6 times more Potassium and 1.6 times more Selenium than Raw Millet.
• Both Millet and Almond paste contain similar levels of Magnesium, Phosphorus and Zinc per 14 ounces.
• 14 ounces of Millet lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Millet have 1.5 times more Carbohydrate, 1.8 times more Fiber and 1.2 times more Protein than Almond paste.
• While 14 oz of Almond paste contain 6.6 times more Fat, 3.6 times more Saturated Fat, 1.7 times more Omega 3 and 2.8 times more Omega 6 than Raw Millet.
• Both Millet and Almond paste offer comparable quantities of Energy per 14 ounces.