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

Macros Ratio

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

Macro Nutrients

	Cooked Long-grain Brown Rice	Cooked Millet	Recommended Dietary Allowance
Energy	17% 488kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	4.1% 3.97g	97g per day for Men 19-50 years
Saturated Fat	3.22% 1.03g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	8.3% 1.4g	11.2% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	72.3% 94g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	0.71% 0.52g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	19.4% 11g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	Cooked Millet	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.5% 10mg	33% 5.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.6% 0.49mg	33% 0.43mg	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	8.93% 35.7μg	19% 75.4μg	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	4.5% 0.67mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Cooked Millet	Recommended Dietary Allowance
Calcium	1.2% 12mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	71% 0.64mg	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	27.8% 2.22mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	41.6% 175mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	47% 1.08mg	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	58.4% 409mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	7.54% 279g	7.66% 283g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Cooked Long-grain Brown Rice have 1.7 times more Vitamin B1, 1.9 times more Vitamin B3 and 2.2 times more Vitamin B5 than Cooked Millet.
• While 14 oz of Cooked Millet contain 2.1 times more Vitamin B9 than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Cooked Millet provide similar amounts of Vitamin B2 and Vitamin B6 per 14 ounces.
• Both Cooked Long-grain Brown Rice as well as Cooked Millet 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 Long-grain Brown Rice vs Cooked Millet:

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

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Long-grain Brown Rice have 1.2 times more Fiber than Cooked Millet.
• While 14 oz of Cooked Millet contain 1.4 times more Omega 6 and 1.3 times more Protein than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Cooked Millet offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• Both Cooked Long-grain Brown Rice as well as Cooked Millet provide inadequate amounts of Omega 3 in 14 ounces.