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

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Millet	12%	10%	78%

Macro Nutrients

	Long-grain Brown Rice	Millet	Recommended Dietary Allowance
Energy	50.2% 1457kcal	51.7% 1500kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	17.3% 16.7g	97g per day for Men 19-50 years
Saturated Fat	7.33% 2.35g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	29.3% 0.47g	1.6g per day for Men 19-50 years
Omega 6	22.6% 3.84g	47% 8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	233% 303g	222% 289g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	NA	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	% 2.6g	NA	g per day for Men 19-50 years
Fiber	37.6% 14.3g	88.8% 33.7g	38g per day for Men 19-50 years
Protein	53.4% 30g	78% 43.7g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Millet	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.15mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	161% 25.8mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	67.3% 3.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	117% 1.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	66% 20μg	151% 45.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23% 91μg	84.3% 337μg	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	16% 2.4mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Millet	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	331% 2.98mg	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	64% 5.1mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	110% 460mg	108% 452mg	420mg per day for Men 19-50 years
Manganese	492% 11.3mg	282% 6.48mg	2.3mg per day for Men 19-50 years
Molybdenum	564% 254μg	260% 117μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	176% 1234mg	162% 1131mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	22.8% 774mg	3400mg per day for Men 19-50 years
Selenium	123% 68μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	77% 8.45mg	60.6% 6.67mg	11mg per day for Men 19-50 years
Water	1.27% 47g	0.93% 34.4g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Long-grain Brown Rice have 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 1.2 times more Vitamin B6 and 12 times more Vitamin E than Millet.
• While 14 oz of Raw Millet contain 3.1 times more Vitamin B2, 2.3 times more Vitamin B7 and 3.7 times more Vitamin B9 than Raw Long-grain Brown Rice.
• 14 ounces of Millet have insufficient amounts of Vitamin E
• Both Raw Long-grain Brown Rice as well as Raw Millet have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

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

• 14 ounces of Long-grain Brown Rice have 1.7 times more Manganese, 2.2 times more Molybdenum, 1.3 times more Potassium, 6.3 times more Selenium and 1.3 times more Zinc than Millet.
• While 14 oz of Raw Millet contain 2.5 times more Copper and 2.3 times more Iron than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Millet contain similar levels of Magnesium and Phosphorus per 14 ounces.
• Both Raw Long-grain Brown Rice as well as Raw Millet lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Millet contain 1.3 times more Fat, 3.7 times more Omega 3, 2.1 times more Omega 6, 2.4 times more Fiber and 1.5 times more Protein than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Millet offer comparable quantities of Energy and Carbohydrate per 14 ounces.