Comparing Nutrients in 1 kilogram Millet VS Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Millet	12%	10%	78%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Millet	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	130% 3780kcal	127% 3670kcal	2900kcal per day for Men 19-50 years
Fat	43.5% 42.2g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.23g	18.5% 5.9g	32g per day for Men 19-50 years
Omega 3	73.8% 1.18g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	119% 20g	57% 9.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	560% 729g	587% 763g	130g per day for Men 19-50 years
Sugars	NA	9.1% 6.6g	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	% 6.6g	g per day for Men 19-50 years
Fiber	224% 85g	95% 36g	38g per day for Men 19-50 years
Protein	197% 110g	135% 75.4g	56g per day for Men 19-50 years

Vitamins

	Millet	Long-grain Brown Rice	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	451% 5.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	223% 2.9mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	295% 47.2mg	406% 65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	170% 8.5mg	212% 10.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	295% 3.84mg	367% 4.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	380% 114μg	166% 50μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	213% 850μg	57.5% 230μg	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	0% 0mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	8% 80mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	833% 7.5mg	336% 3.02mg	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	271% 1140mg	276% 1160mg	420mg per day for Men 19-50 years
Manganese	710% 16.3mg	1240% 28.5mg	2.3mg per day for Men 19-50 years
Molybdenum	656% 295μg	1420% 639μg	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	444% 3110mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	311% 171μg	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	194% 21.3mg	11mg per day for Men 19-50 years
Water	2.34% 86.7g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet VS Long-grain Brown Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Millet versus 1 kg of Long-grain Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Millet vs Long-grain Brown Rice:

• 1 kilogram of Millet has 3.1 times more Vitamin B2, 2.3 times more Vitamin B7 and 3.7 times more Vitamin B9 than Long-grain Brown Rice.
• While 1 kg of Raw Long-grain Brown Rice contains 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 12 times more Vitamin E than Raw Millet.
• Both Millet and Long-grain Brown Rice provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Millet have insufficient amounts of Vitamin E
• Both Raw Millet as well as Raw Long-grain Brown Rice 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 Long-grain Brown Rice:

• 1 kilogram of Millet has 2.5 times more Copper and 2.3 times more Iron than Long-grain Brown Rice.
• While 1 kg of Raw Long-grain Brown Rice contains 1.7 times more Manganese, 2.2 times more Molybdenum, 1.3 times more Potassium, 6.3 times more Selenium and 1.3 times more Zinc than Raw Millet.
• Both Millet and Long-grain Brown Rice contain similar levels of Magnesium and Phosphorus per one kilogram.
• Both Raw Millet as well as Raw Long-grain Brown Rice lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Millet has 1.3 times more Fat, 1.2 times more Saturated Fat, 3.7 times more Omega 3, 2.1 times more Omega 6, 2.4 times more Fiber and 1.5 times more Protein than Long-grain Brown Rice.
• Both Millet and Long-grain Brown Rice offer comparable quantities of Energy and Carbohydrate per one kilogram.