Comparing Nutrients in 1 kilogram Cooked Millet VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Millet	12%	8%	80%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cooked Millet	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	41% 1190kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	5.38% 1.72g	132% 42g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	28.2% 4.8g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	182% 237g	136% 177g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	62.8% 45.5g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	34.2% 13g	276% 105g	38g per day for Men 19-50 years
Protein	62.7% 35g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Cooked 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	88.3% 1.06mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	91% 1.18mg	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	47.5% 190μg	67.5% 270μg	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	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Millet	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	3% 30mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	1061% 9.55mg	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	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	118% 2.72mg	1070% 24.6mg	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	143% 1000mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	18.2% 620mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	82.7% 9.1mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	19.3% 714g	0.76% 28g	3700g per day for Men 19-50 years

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

• Oil Roasted Almonds contain 9.5 times more Vitamin B2, 2.8 times more Vitamin B3, 1.3 times more Vitamin B5, 1.4 times more Vitamin B9 and 1298.5 times more Vitamin E than Cooked Millet.
• Both Cooked Millet and Oil Roasted Almonds have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Cooked Millet as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Cooked Millet vs Oil Roasted Almonds:

• Cooked Millet has 25.5 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 97 times more Calcium, 5.9 times more Copper, 5.8 times more Iron, 6.2 times more Magnesium, 9 times more Manganese, 4.7 times more Phosphorus, 11.3 times more Potassium, 4.6 times more Selenium and 3.4 times more Zinc than Cooked Millet.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Millet has more Omega 3 and 1.3 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 5.1 times more Energy, 55.2 times more Fat, 24.5 times more Saturated Fat, 28.2 times more Omega 6, 35 times more Sugars, 8.1 times more Fiber and 6 times more Protein than Cooked Millet.
• Both Cooked Millet as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.