Comparing Nutrients in 1 kilogram Almond paste VS Cooked Millet

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Cooked Millet	12%	8%	80%

Macro Nutrients

	Almond paste	Cooked Millet	Recommended Dietary Allowance
Energy	158% 4580kcal	41% 1190kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	5.38% 1.72g	32g per day for Men 19-50 years
Omega 3	124% 2g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	28.2% 4.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	182% 237g	130g per day for Men 19-50 years
Sugars	500% 363g	1.8% 1.3g	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	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	126% 48g	34.2% 13g	38g per day for Men 19-50 years
Protein	161% 90g	62.7% 35g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Cooked Millet	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	83% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	183% 730μg	47.5% 190μg	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	1.1% 1mg	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	903% 135mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Cooked Millet	Recommended Dietary Allowance
Calcium	172% 1720mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	179% 1.6mg	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	200% 16mg	78.8% 6.3mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	105% 440mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	118% 2.72mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	369% 2580mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	18.2% 620mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	82.7% 9.1mg	11mg per day for Men 19-50 years
Water	3.8% 141g	19.3% 714g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Cooked Millet per 1 kg

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

Lets compare vitamin content per 1 kilogram of Almond paste vs Cooked Millet:

• 1 kilogram of Almond paste has 5 times more Vitamin B2, 3.8 times more Vitamin B9 and 677 times more Vitamin E than Cooked Millet.
• While 1 kg of Cooked Millet contains 1.3 times more Vitamin B1, 1.5 times more Vitamin B5 and 3 times more Vitamin B6 than Almond paste.
• Both Almond paste and Cooked Millet provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Cooked Millet have insufficient amounts of Vitamin E
• Both Almond paste as well as Cooked Millet have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Almond paste vs Cooked Millet:

• 1 kilogram of Almond paste has 57.3 times more Calcium, 2.8 times more Copper, 2.5 times more Iron, 3 times more Magnesium, 3.1 times more Manganese, 2.6 times more Phosphorus, 5.1 times more Potassium, 4.7 times more Selenium and 1.6 times more Zinc than Cooked Millet.
• 1 kilogram of Cooked Millet lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 3.8 times more Energy, 27.7 times more Fat, 15.3 times more Saturated Fat, 7.1 times more Omega 3, 11.6 times more Omega 6, 2 times more Carbohydrate, 278.8 times more Sugars, 3.7 times more Fiber and 2.6 times more Protein than Cooked Millet.
• 1 kilogram of Cooked Millet provide inadequate amounts of Omega 3