Comparing Nutrients in 14 ounces Millet VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Millet	12%	10%	78%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Millet	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	51.7% 1500kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.7g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	8.97% 2.87g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	29.3% 0.47g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	47% 8g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	54% 70g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	88.8% 33.7g	110% 41.7g	38g per day for Men 19-50 years
Protein	78% 43.7g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Millet	Oil Roasted Almonds	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	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.3% 3.37mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	36% 0.47mg	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	26.8% 107μg	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	1.32% 0.2mg	687% 103mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	331% 2.98mg	421% 3.8mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	108% 452mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	282% 6.48mg	425% 9.76mg	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	264% 1850mg	700mg per day for Men 19-50 years
Potassium	22.8% 774mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.67mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.93% 34.4g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Millet vs Oil Roasted Almonds:

• Raw Millet has 4.6 times more Vitamin B1, 1.3 times more Vitamin B3, 3.7 times more Vitamin B5, 3.3 times more Vitamin B6 and 3.1 times more Vitamin B9 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.7 times more Vitamin B2 and 519.4 times more Vitamin E than Raw Millet.
• Both Raw Millet as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Millet vs Oil Roasted Almonds:

• Oil Roasted Almonds contain 36.4 times more Calcium, 1.3 times more Copper, 2.4 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus, 3.6 times more Potassium, 1.5 times more Selenium and 1.8 times more Zinc than Raw Millet.
• Both Raw Millet and Oil Roasted Almonds have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Millet has more Omega 3 and 4.1 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.6 times more Energy, 13.1 times more Fat, 5.8 times more Saturated Fat, 6.7 times more Omega 6 and 1.9 times more Protein than Raw Millet.
• Both Raw Millet and Oil Roasted Almonds have similar amounts of Fiber per 14 oz.
• Both Raw Millet as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.