Comparing Nutrients in 1 kilogram Cooked Millet VS Raw Quinoa

Macros Ratio

	Protein	Fat	Carbs
Cooked Millet	12%	8%	80%
Raw Quinoa	15%	15%	70%

Macro Nutrients

	Cooked Millet	Raw Quinoa	Recommended Dietary Allowance
Energy	41% 1190kcal	127% 3680kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	62.6% 60.7g	97g per day for Men 19-50 years
Saturated Fat	5.38% 1.72g	22% 7.06g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	163% 2.6g	1.6g per day for Men 19-50 years
Omega 6	28.2% 4.8g	175% 29.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	182% 237g	494% 642g	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	184% 70g	38g per day for Men 19-50 years
Protein	62.7% 35g	252% 141g	56g per day for Men 19-50 years

Vitamins

	Cooked Millet	Raw Quinoa	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	300% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	245% 3.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	154% 7.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	375% 4.87mg	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	460% 1840μg	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	NA	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	163% 24.4mg	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	Raw Quinoa	Recommended Dietary Allowance
Calcium	3% 30mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	656% 5.9mg	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	571% 45.7mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	469% 1970mg	420mg per day for Men 19-50 years
Manganese	118% 2.72mg	884% 20.3mg	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	653% 4570mg	700mg per day for Men 19-50 years
Potassium	18.2% 620mg	166% 5630mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	155% 85μg	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	282% 31mg	11mg per day for Men 19-50 years
Water	19.3% 714g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Millet VS Raw Quinoa per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Millet versus 1 kg of Raw Quinoa to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kg of Raw Quinoa contains 3.4 times more Vitamin B1, 3.9 times more Vitamin B2, 4.5 times more Vitamin B5, 4.5 times more Vitamin B6, 9.7 times more Vitamin B9 and 122 times more Vitamin E than Cooked Millet.
• Both Cooked Millet and Raw Quinoa provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Cooked Millet have insufficient amounts of Vitamin E
• Both Cooked Millet as well as Raw Quinoa have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cooked Millet vs Raw Quinoa:

• 1 kg of Raw Quinoa contains 15.7 times more Calcium, 3.7 times more Copper, 7.3 times more Iron, 4.5 times more Magnesium, 7.5 times more Manganese, 4.6 times more Phosphorus, 9.1 times more Potassium, 9.4 times more Selenium and 3.4 times more Zinc than Cooked Millet.
• 1 kilogram of Cooked Millet lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Quinoa contains 3.1 times more Energy, 6.1 times more Fat, 4.1 times more Saturated Fat, 9.3 times more Omega 3, 6.2 times more Omega 6, 2.7 times more Carbohydrate, 5.4 times more Fiber and 4 times more Protein than Cooked Millet.
• 1 kilogram of Cooked Millet provide inadequate amounts of Omega 3