Comparing Nutrients in 1 kilogram Millet VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Millet	12%	10%	78%
Almond paste	8%	52%	40%

Macro Nutrients

	Millet	Almond paste	Recommended Dietary Allowance
Energy	130% 3780kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	43.5% 42.2g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.23g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	73.8% 1.18g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	119% 20g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	560% 729g	368% 478g	130g per day for Men 19-50 years
Sugars	NA	500% 363g	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	224% 85g	126% 48g	38g per day for Men 19-50 years
Protein	197% 110g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Millet	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	351% 4.2mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	223% 2.9mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	295% 47.2mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	170% 8.5mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	295% 3.84mg	27.7% 0.36mg	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	183% 730μg	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	1.1% 1mg	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	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet	Almond paste	Recommended Dietary Allowance
Calcium	8% 80mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	833% 7.5mg	504% 4.54mg	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	376% 30mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	271% 1140mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	710% 16.3mg	372% 8.56mg	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	369% 2580mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	153% 17mg	135% 15mg	11mg per day for Men 19-50 years
Water	2.34% 86.7g	3.8% 141g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Millet vs Almond paste:

• Raw Millet has 5.1 times more Vitamin B1, 3.3 times more Vitamin B3, 7.5 times more Vitamin B5 and 10.7 times more Vitamin B6 than Almond paste.
• While Almond paste contains 1.4 times more Vitamin B2 and 270.8 times more Vitamin E than Raw Millet.
• Both Raw Millet and Almond paste have similar amounts of Vitamin B9 per 1 kg.
• Both Raw Millet as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Millet vs Almond paste:

• Raw Millet has 1.7 times more Copper, 1.9 times more Iron and 1.9 times more Manganese than Almond paste.
• While Almond paste contains 21.5 times more Calcium, 1.6 times more Potassium and 1.6 times more Selenium than Raw Millet.
• Both Raw Millet and Almond paste have similar amounts of Magnesium, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Millet has 1.5 times more Carbohydrate, 1.8 times more Fiber and 1.2 times more Protein than Almond paste.
• While Almond paste contains 6.6 times more Fat, 3.6 times more Saturated Fat, 1.7 times more Omega 3 and 2.8 times more Omega 6 than Raw Millet.
• Both Raw Millet and Almond paste have similar amounts of Energy per 1 kg.
• Both Raw Millet as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.