Comparing Nutrients in 1 kilogram Millet VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Millet	12%	10%	78%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Millet	Boiled Broccoli	Recommended Dietary Allowance
Energy	130% 3780kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	43.5% 42.2g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.23g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	73.8% 1.18g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	119% 20g	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	560% 729g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	NA	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	224% 85g	87% 33g	38g per day for Men 19-50 years
Protein	197% 110g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Millet	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	351% 4.2mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	223% 2.9mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	295% 47.2mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	170% 8.5mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	295% 3.84mg	154% 2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	380% 114μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	213% 850μg	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	3.33% 0.5mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet	Boiled Broccoli	Recommended Dietary Allowance
Calcium	8% 80mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	833% 7.5mg	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	376% 30mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	271% 1140mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	710% 16.3mg	84.3% 1.94mg	2.3mg per day for Men 19-50 years
Molybdenum	656% 295μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	407% 2850mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	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	153% 17mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	2.34% 86.7g	24% 893g	3700g per day for Men 19-50 years

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

• Raw Millet has 6.7 times more Vitamin B1, 2.4 times more Vitamin B2, 8.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.9 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.3 times more Vitamin B9, more Vitamin C, 29 times more Vitamin E and 156.8 times more Vitamin K than Raw Millet.
• Both Raw Millet as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Millet vs Boiled Broccoli:

• Raw Millet has 12.3 times more Copper, 4.5 times more Iron, 5.4 times more Magnesium, 8.4 times more Manganese, 4.3 times more Phosphorus, 1.7 times more Selenium and 3.7 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 5 times more Calcium, 1.5 times more Potassium, 8.2 times more Sodium and 10.3 times more Water than Raw Millet.

Comparison of macro-nutrients per 1 kilogram:

• Raw Millet has 10.8 times more Energy, 10.3 times more Fat, 9.2 times more Saturated Fat, 39.5 times more Omega 6, 10.1 times more Carbohydrate, 2.6 times more Fiber and 4.6 times more Protein than Boiled and Drained Broccoli.
• Both Raw Millet and Boiled and Drained Broccoli have similar amounts of Omega 3 per 1 kg.
• Both Raw Millet as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.