Comparing Nutrients in 1 kilogram Millet VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Millet	12%	10%	78%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Millet	Dried Beechnuts	Recommended Dietary Allowance
Energy	130% 3780kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	43.5% 42.2g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.23g	179% 57g	32g per day for Men 19-50 years
Omega 3	73.8% 1.18g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	119% 20g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	560% 729g	258% 335g	130g per day for Men 19-50 years
Sugars	NA	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	224% 85g	NA	38g per day for Men 19-50 years
Protein	197% 110g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Millet	Dried Beechnuts	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	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	223% 2.9mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	295% 47.2mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	170% 8.5mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	295% 3.84mg	526% 6.84mg	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	283% 1130μg	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	172% 155mg	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	3.33% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet	Dried Beechnuts	Recommended Dietary Allowance
Calcium	8% 80mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	833% 7.5mg	744% 6.7mg	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	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	271% 1140mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	710% 16.3mg	583% 13.4mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	153% 17mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	2.34% 86.7g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet VS Dried Beechnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Millet vs Dried Beechnuts:

• 1 kilogram of Millet has 1.4 times more Vitamin B1 and 5.4 times more Vitamin B3 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.3 times more Vitamin B2, 1.8 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Raw Millet.
• Both Millet and Dried Beechnuts provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Millet have insufficient amounts of Vitamin C
• Both Raw Millet as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Millet vs Dried Beechnuts:

• 1 kilogram of Millet has 1.2 times more Iron, more Magnesium, 1.2 times more Manganese, more Phosphorus and 4.7 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 5.2 times more Potassium and 7.6 times more Sodium than Raw Millet.
• Both Millet and Dried Beechnuts contain similar levels of Copper per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Millet as well as Dried Beechnuts lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Millet has 2.2 times more Carbohydrate and 1.8 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.5 times more Energy, 11.8 times more Fat, 7.9 times more Saturated Fat, 14.4 times more Omega 3 and 9.1 times more Omega 6 than Raw Millet.