Comparing Nutrients in 1 kilogram Millet, puffed VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Millet, puffed	13%	8%	79%
Acorns	6%	53%	41%

Macro Nutrients

	Millet, puffed	Acorns	Recommended Dietary Allowance
Energy	122% 3540kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	246% 239g	97g per day for Men 19-50 years
Saturated Fat	21% 6.7g	97% 31g	32g per day for Men 19-50 years
Omega 3	68.8% 1.1g	NA	1.6g per day for Men 19-50 years
Omega 6	110% 18.7g	270% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	615% 800g	313% 408g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	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	71% 27g	NA	38g per day for Men 19-50 years
Protein	232% 130g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Millet, puffed	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	325% 3.9mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	276% 44.2mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	143% 7.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	277% 3.6mg	406% 5.3mg	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	218% 870μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	44% 6.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet, puffed	Acorns	Recommended Dietary Allowance
Calcium	8% 80mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	780% 7mg	690% 6.2mg	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	351% 28mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	252% 1060mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	NA	581% 13.4mg	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	113% 790mg	700mg per day for Men 19-50 years
Potassium	11.8% 400mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	144% 16mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	0.68% 25g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet, puffed VS Acorns per 1 kg

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

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

• 1 kilogram of Millet, puffed has 3.5 times more Vitamin B1, 2.3 times more Vitamin B2 and 2.4 times more Vitamin B3 than Acorns.
• While 1 kg of Raw Acorns contains 1.5 times more Vitamin B6 than Millet, puffed.
• Both Millet, puffed and Acorns provide similar amounts of Vitamin B9 per one kilogram.
• Both Millet, puffed as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Millet, puffed vs Acorns:

• 1 kilogram of Millet, puffed has 3.6 times more Iron, 1.7 times more Magnesium, 3.4 times more Phosphorus and 3.1 times more Zinc than Acorns.
• While 1 kg of Raw Acorns contains 5.1 times more Calcium and 13.5 times more Potassium than Millet, puffed.
• Both Millet, puffed and Acorns contain similar levels of Copper per one kilogram.
• 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 2 times more Carbohydrate and 2.1 times more Protein than Acorns.
• While 1 kg of Raw Acorns contains 7 times more Fat, 4.6 times more Saturated Fat and 2.5 times more Omega 6 than Millet, puffed.
• Both Millet, puffed and Acorns offer comparable quantities of Energy per one kilogram.