Comparing Nutrients in 1 kilogram Millet VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Millet	12%	10%	78%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Millet	Brazilnuts	Recommended Dietary Allowance
Energy	130% 3780kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	43.5% 42.2g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.23g	504% 161g	32g per day for Men 19-50 years
Omega 3	73.8% 1.18g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	119% 20g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	560% 729g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	32% 23.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 23.3g	g per day for Men 19-50 years
Fiber	224% 85g	197% 75g	38g per day for Men 19-50 years
Protein	197% 110g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Millet	Brazilnuts	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	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	223% 2.9mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	295% 47.2mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	170% 8.5mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	295% 3.84mg	77.7% 1mg	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	55% 220μg	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	7.78% 7mg	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	377% 56.5mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	8% 80mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	833% 7.5mg	1937% 17.4mg	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	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	271% 1140mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	710% 16.3mg	532% 12.2mg	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	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	153% 17mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	2.34% 86.7g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet VS Brazilnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Millet vs Brazilnuts:

• 1 kilogram of Millet has 8.3 times more Vitamin B2, 16 times more Vitamin B3, 4.6 times more Vitamin B5, 3.8 times more Vitamin B6 and 3.9 times more Vitamin B9 than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 1.5 times more Vitamin B1 and 113 times more Vitamin E than Raw Millet.
• 1 kilogram of Millet have insufficient amounts of Vitamin E
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3
• Both Raw Millet as well as Dried Brazilnuts 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 vs Brazilnuts:

• 1 kilogram of Millet has 1.2 times more Iron and 1.3 times more Manganese than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 20 times more Calcium, 2.3 times more Copper, 3.3 times more Magnesium, 2.5 times more Phosphorus, 3.4 times more Potassium, 710 times more Selenium and 2.4 times more Zinc than Raw Millet.
• 1 kilogram of Millet lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Millet has 3.3 times more Omega 3 and 6.2 times more Carbohydrate than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 1.7 times more Energy, 15.9 times more Fat, 22.3 times more Saturated Fat, 12.1 times more Omega 6 and 1.3 times more Protein than Raw Millet.
• Both Millet and Brazilnuts offer comparable quantities of Fiber per one kilogram.