Comparing Nutrients in 1 kilogram Millet, puffed VS Rolls, pumpernickel

Macros Ratio

	Protein	Fat	Carbs
Millet, puffed	13%	8%	79%
Rolls, pumpernickel	16%	9%	75%

Macro Nutrients

	Millet, puffed	Rolls, pumpernickel	Recommended Dietary Allowance
Energy	122% 3540kcal	95% 2760kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	21% 6.7g	15.5% 4.95g	32g per day for Men 19-50 years
Omega 3	68.8% 1.1g	70.6% 1.13g	1.6g per day for Men 19-50 years
Omega 6	110% 18.7g	63% 10.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	615% 800g	399% 519g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	5.5% 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	142% 54g	38g per day for Men 19-50 years
Protein	232% 130g	193% 108g	56g per day for Men 19-50 years

Vitamins

	Millet, puffed	Rolls, pumpernickel	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	325% 3.9mg	317% 3.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	276% 44.2mg	186% 29.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	124% 6.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	277% 3.6mg	77% 1mg	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	215% 860μg	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	42% 6.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet, puffed	Rolls, pumpernickel	Recommended Dietary Allowance
Calcium	8% 80mg	67% 670mg	1000mg per day for Men 19-50 years
Copper	780% 7mg	319% 2.87mg	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	348% 28mg	8mg per day for Men 19-50 years
Magnesium	252% 1060mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	NA	830% 19mg	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	244% 1710mg	700mg per day for Men 19-50 years
Potassium	11.8% 400mg	61% 2080mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	505% 278μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	328% 4920mg	1500mg per day for Men 19-50 years
Zinc	144% 16mg	135% 15mg	11mg per day for Men 19-50 years
Water	0.68% 25g	8.65% 320g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet, puffed VS Rolls, pumpernickel per 1 kg

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

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

• 1 kilogram of Millet, puffed has 1.5 times more Vitamin B3 and 3.6 times more Vitamin B6 than Rolls, pumpernickel.
• Both Millet, puffed and Rolls, pumpernickel provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin E per one kilogram.
• Both Millet, puffed as well as Rolls, pumpernickel have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Millet, puffed vs Rolls, pumpernickel:

• 1 kilogram of Millet, puffed has 2.4 times more Copper, 2 times more Magnesium and 1.6 times more Phosphorus than Rolls, pumpernickel.
• While 1 kg of Rolls, pumpernickel contains 8.4 times more Calcium, 5.2 times more Potassium, 9.6 times more Selenium and 98.4 times more Sodium than Millet, puffed.
• Both Millet, puffed and Rolls, pumpernickel contain similar levels of Iron and Zinc 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 1.3 times more Energy, 1.2 times more Fat, 1.4 times more Saturated Fat, 1.7 times more Omega 6, 1.5 times more Carbohydrate and 1.2 times more Protein than Rolls, pumpernickel.
• While 1 kg of Rolls, pumpernickel contains 2 times more Fiber than Millet, puffed.
• Both Millet, puffed and Rolls, pumpernickel offer comparable quantities of Omega 3 per one kilogram.