Comparing Nutrients in 1 kilogram Millet VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Millet	12%	10%	78%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Millet	Navel Oranges	Recommended Dietary Allowance
Energy	130% 3780kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	43.5% 42.2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.23g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	73.8% 1.18g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	119% 20g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	560% 729g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	224% 85g	58% 22g	38g per day for Men 19-50 years
Protein	197% 110g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Millet	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	351% 4.2mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	223% 2.9mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	295% 47.2mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	170% 8.5mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	295% 3.84mg	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	8% 80mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	833% 7.5mg	43.3% 0.39mg	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	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	271% 1140mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	710% 16.3mg	12.6% 0.29mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	153% 17mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	2.34% 86.7g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Millet vs Navel Oranges:

• Raw Millet has 6.2 times more Vitamin B1, 5.7 times more Vitamin B2, 11.1 times more Vitamin B3, 3.2 times more Vitamin B5, 4.9 times more Vitamin B6 and 2.5 times more Vitamin B9 than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, more Vitamin C and 3 times more Vitamin E than Raw Millet.
• Both Raw Millet as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Millet vs Navel Oranges:

• Raw Millet has 19.2 times more Copper, 23.2 times more Iron, 10.4 times more Magnesium, 56.3 times more Manganese, 12.4 times more Phosphorus, more Selenium and 21 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 5.4 times more Calcium and 9.9 times more Water than Raw Millet.
• Both Raw Millet and Raw Navel Oranges have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Millet has 7.7 times more Energy, 28.1 times more Fat, 42.5 times more Saturated Fat, 13.1 times more Omega 3, 87.6 times more Omega 6, 5.8 times more Carbohydrate, 3.9 times more Fiber and 12.1 times more Protein than Raw Navel Oranges.
• Both Raw Millet as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.