Comparing Nutrients in 1 kilogram Millet, puffed VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Millet, puffed	13%	8%	79%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Millet, puffed	Boiled Broccoli	Recommended Dietary Allowance
Energy	122% 3540kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	21% 6.7g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	68.8% 1.1g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	110% 18.7g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	615% 800g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	71% 27g	87% 33g	38g per day for Men 19-50 years
Protein	232% 130g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Millet, puffed	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	325% 3.9mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	276% 44.2mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	277% 3.6mg	154% 2mg	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	198% 790μg	270% 1080μg	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	721% 649mg	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	44% 6.6mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet, puffed	Boiled Broccoli	Recommended Dietary Allowance
Calcium	8% 80mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	780% 7mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	351% 28mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	252% 1060mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	NA	84.3% 1.94mg	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	380% 2660mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	11.8% 400mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	144% 16mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.68% 25g	24% 893g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet, puffed VS Boiled Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Millet, puffed versus 1 kg of Boiled Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Millet, puffed vs Boiled Broccoli:

• 1 kilogram of Millet, puffed has 6.2 times more Vitamin B1, 2.2 times more Vitamin B2, 8 times more Vitamin B3 and 1.8 times more Vitamin B6 than Boiled Broccoli.
• While 1 kg of Boiled and Drained Broccoli contains more Vitamin A, 1.4 times more Vitamin B9, more Vitamin C, 2.2 times more Vitamin E and 100.8 times more Vitamin K than Millet, puffed.
• 1 kilogram of Millet, puffed have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Millet, puffed as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Millet, puffed vs Boiled Broccoli:

• 1 kilogram of Millet, puffed has 11.5 times more Copper, 4.2 times more Iron, 5 times more Magnesium, 4 times more Phosphorus, 1.8 times more Selenium and 3.5 times more Zinc than Boiled Broccoli.
• While 1 kg of Boiled and Drained Broccoli contains 5 times more Calcium, 7.3 times more Potassium, 8.2 times more Sodium and 35.7 times more Water than Millet, puffed.
• 1 kilogram of Millet, puffed lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Millet, puffed has 10.1 times more Energy, 8.3 times more Fat, 8.5 times more Saturated Fat, 36.6 times more Omega 6, 11.1 times more Carbohydrate and 5.5 times more Protein than Boiled Broccoli.
• Both Millet, puffed and Boiled Broccoli offer comparable quantities of Omega 3 and Fiber per one kilogram.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6