Comparing Nutrients in 1 kilogram Millet, puffed VS Popcorn, microwave, low fat and sodium

Macros Ratio

	Protein	Fat	Carbs
Millet, puffed	13%	8%	79%
Popcorn, microwave, low fat and sodium	12%	20%	68%

Macro Nutrients

	Millet, puffed	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Energy	122% 3540kcal	148% 4290kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	21% 6.7g	44.2% 14g	32g per day for Men 19-50 years
Omega 3	68.8% 1.1g	154% 2.47g	1.6g per day for Men 19-50 years
Omega 6	110% 18.7g	195% 33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	615% 800g	565% 734g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	7.45% 5.4g	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	374% 142g	38g per day for Men 19-50 years
Protein	232% 130g	225% 126g	56g per day for Men 19-50 years

Vitamins

	Millet, puffed	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	325% 3.9mg	292% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	276% 44.2mg	129% 20.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	277% 3.6mg	131% 1.7mg	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	42.5% 170μg	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	44% 6.6mg	334% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	131% 157μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet, puffed	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Calcium	8% 80mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	780% 7mg	606% 5.45mg	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	285% 23mg	8mg per day for Men 19-50 years
Magnesium	252% 1060mg	360% 1510mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	377% 2640mg	700mg per day for Men 19-50 years
Potassium	11.8% 400mg	71% 2410mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	156% 86μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	327% 4900mg	1500mg per day for Men 19-50 years
Zinc	144% 16mg	348% 38.3mg	11mg per day for Men 19-50 years
Water	0.68% 25g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet, puffed VS Popcorn, microwave, low fat and sodium per 1 kg

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

Lets compare vitamin content per 1 kilogram of Millet, puffed vs Popcorn, microwave, low fat and sodium:

• 1 kilogram of Millet, puffed has 2.5 times more Vitamin B2, 2.1 times more Vitamin B3, 2.1 times more Vitamin B6 and 4.6 times more Vitamin B9 than Popcorn, microwave, low fat and sodium.
• While 1 kg of Popcorn, microwave, low fat and sodium contains 7.6 times more Vitamin E and 11.2 times more Vitamin K than Millet, puffed.
• Both Millet, puffed and Popcorn, microwave, low fat and sodium provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Millet, puffed have insufficient amounts of Vitamin K
• Both Millet, puffed as well as Popcorn, microwave, low fat and sodium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Millet, puffed vs Popcorn, microwave, low fat and sodium:

• 1 kilogram of Millet, puffed has 1.3 times more Copper and 1.2 times more Iron than Popcorn, microwave, low fat and sodium.
• While 1 kg of Popcorn, microwave, low fat and sodium contains 1.4 times more Magnesium, 6 times more Potassium, 3 times more Selenium, 98 times more Sodium and 2.4 times more Zinc than Millet, puffed.
• Both Millet, puffed and Popcorn, microwave, low fat and sodium contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Millet, puffed lack sufficient amounts of Potassium
• Both Millet, puffed as well as Popcorn, microwave, low fat and sodium lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Popcorn, microwave, low fat and sodium contains 2.8 times more Fat, 2.1 times more Saturated Fat, 2.2 times more Omega 3, 1.8 times more Omega 6 and 5.3 times more Fiber than Millet, puffed.
• Both Millet, puffed and Popcorn, microwave, low fat and sodium offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.