Comparing Nutrients in 1 kilogram Millet VS Raw Quinoa

Macros Ratio

	Protein	Fat	Carbs
Millet	12%	10%	78%
Raw Quinoa	15%	15%	70%

Macro Nutrients

	Millet	Raw Quinoa	Recommended Dietary Allowance
Energy	130% 3780kcal	127% 3680kcal	2900kcal per day for Men 19-50 years
Fat	43.5% 42.2g	62.6% 60.7g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.23g	22% 7.06g	32g per day for Men 19-50 years
Omega 3	73.8% 1.18g	163% 2.6g	1.6g per day for Men 19-50 years
Omega 6	119% 20g	175% 29.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	560% 729g	494% 642g	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	184% 70g	38g per day for Men 19-50 years
Protein	197% 110g	252% 141g	56g per day for Men 19-50 years

Vitamins

	Millet	Raw Quinoa	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	351% 4.2mg	300% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	223% 2.9mg	245% 3.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	295% 47.2mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	170% 8.5mg	154% 7.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	295% 3.84mg	375% 4.87mg	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	460% 1840μg	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	NA	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	163% 24.4mg	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	Raw Quinoa	Recommended Dietary Allowance
Calcium	8% 80mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	833% 7.5mg	656% 5.9mg	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	571% 45.7mg	8mg per day for Men 19-50 years
Magnesium	271% 1140mg	469% 1970mg	420mg per day for Men 19-50 years
Manganese	710% 16.3mg	884% 20.3mg	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	653% 4570mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	166% 5630mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	155% 85μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	153% 17mg	282% 31mg	11mg per day for Men 19-50 years
Water	2.34% 86.7g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Millet vs Raw Quinoa:

• Raw Millet has 3.1 times more Vitamin B3 than Raw Quinoa.
• While Raw Quinoa contains 1.3 times more Vitamin B6, 2.2 times more Vitamin B9 and 48.8 times more Vitamin E than Raw Millet.
• Both Raw Millet and Raw Quinoa have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 1 kg.
• Both Raw Millet as well as Raw Quinoa have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Millet vs Raw Quinoa:

• Raw Millet has 1.3 times more Copper than Raw Quinoa.
• While Raw Quinoa contains 5.9 times more Calcium, 1.5 times more Iron, 1.7 times more Magnesium, 1.6 times more Phosphorus, 2.9 times more Potassium, 3.1 times more Selenium and 1.8 times more Zinc than Raw Millet.
• Both Raw Millet and Raw Quinoa have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Millet has 1.2 times more Fiber than Raw Quinoa.
• While Raw Quinoa contains 1.4 times more Fat, 2.2 times more Omega 3, 1.5 times more Omega 6 and 1.3 times more Protein than Raw Millet.
• Both Raw Millet and Raw Quinoa have similar amounts of Energy, Saturated Fat and Carbohydrate per 1 kg.
• Both Raw Millet as well as Raw Quinoa have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.