Comparing Nutrients in 14 ounces Millet VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Millet	12%	10%	78%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Millet	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	51.7% 1500kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.7g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	8.97% 2.87g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	29.3% 0.47g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	47% 8g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	70% 91g	130g per day for Men 19-50 years
Sugars	NA	17% 12.3g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	88.8% 33.7g	111% 42g	38g per day for Men 19-50 years
Protein	78% 43.7g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Millet	Oil Roasted Sunflower Seeds	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	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.3% 3.37mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	331% 2.98mg	796% 7.16mg	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	212% 17mg	8mg per day for Men 19-50 years
Magnesium	108% 452mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	282% 6.48mg	359% 8.26mg	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	646% 4521mg	700mg per day for Men 19-50 years
Potassium	22.8% 774mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.67mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.93% 34.4g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Raw Millet has 1.3 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 8.2 times more Vitamin B5, 2.1 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C, 726.6 times more Vitamin E and 3.4 times more Vitamin K than Raw Millet.
• Both Raw Millet and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Raw Millet as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Millet vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 10.9 times more Calcium, 2.4 times more Copper, 1.4 times more Iron, 1.3 times more Manganese, 4 times more Phosphorus, 2.5 times more Potassium, 29 times more Selenium and 3.1 times more Zinc than Raw Millet.
• Both Raw Millet and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Millet has 1.5 times more Omega 3 and 3.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 12.2 times more Fat, 9.8 times more Saturated Fat, 17 times more Omega 6 and 1.8 times more Protein than Raw Millet.
• Both Raw Millet and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber per 14 oz.
• Both Raw Millet as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.