Comparing Nutrients in 1 kilogram Cooked Millet VS Millet

Macros Ratio

	Protein	Fat	Carbs
Cooked Millet	12%	8%	80%
Millet	12%	10%	78%

Macro Nutrients

	Cooked Millet	Millet	Recommended Dietary Allowance
Energy	41% 1190kcal	130% 3780kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	43.5% 42.2g	97g per day for Men 19-50 years
Saturated Fat	5.38% 1.72g	22.6% 7.23g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	73.8% 1.18g	1.6g per day for Men 19-50 years
Omega 6	28.2% 4.8g	119% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	182% 237g	560% 729g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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	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	34.2% 13g	224% 85g	38g per day for Men 19-50 years
Protein	62.7% 35g	197% 110g	56g per day for Men 19-50 years

Vitamins

	Cooked Millet	Millet	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	351% 4.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	223% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	295% 47.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	295% 3.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	380% 114μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	213% 850μg	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	1.33% 0.2mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Millet	Millet	Recommended Dietary Allowance
Calcium	3% 30mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	833% 7.5mg	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	78.8% 6.3mg	376% 30mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	271% 1140mg	420mg per day for Men 19-50 years
Manganese	118% 2.72mg	710% 16.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	656% 295μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	143% 1000mg	407% 2850mg	700mg per day for Men 19-50 years
Potassium	18.2% 620mg	57.4% 1950mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	82.7% 9.1mg	153% 17mg	11mg per day for Men 19-50 years
Water	19.3% 714g	2.34% 86.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Millet vs Millet:

• Raw Millet contains 4 times more Vitamin B1, 3.5 times more Vitamin B2, 3.5 times more Vitamin B3, 5 times more Vitamin B5, 3.6 times more Vitamin B6 and 4.5 times more Vitamin B9 than Cooked Millet.
• Both Cooked Millet as well as Raw Millet have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Cooked Millet vs Millet:

• Cooked Millet has 8.2 times more Water than Raw Millet.
• While Raw Millet contains 4.7 times more Copper, 4.8 times more Iron, 2.6 times more Magnesium, 6 times more Manganese, 2.9 times more Phosphorus, 3.1 times more Potassium, 3 times more Selenium and 1.8 times more Zinc than Cooked Millet.
• Both Cooked Millet as well as Raw Millet have insufficient amounts of Calcium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Millet contains 3.2 times more Energy, 4.2 times more Fat, 4.2 times more Saturated Fat, 4.2 times more Omega 3, 4.2 times more Omega 6, 3.1 times more Carbohydrate, 6.5 times more Fiber and 3.1 times more Protein than Cooked Millet.
• Both Cooked Millet as well as Raw Millet have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.