Comparing Nutrients in 1 kilogram Dried Beechnuts VS Millet

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Millet	12%	10%	78%

Macro Nutrients

	Dried Beechnuts	Millet	Recommended Dietary Allowance
Energy	199% 5760kcal	130% 3780kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	43.5% 42.2g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	22.6% 7.23g	32g per day for Men 19-50 years
Omega 3	1063% 17g	73.8% 1.18g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	119% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	560% 729g	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	NA	224% 85g	38g per day for Men 19-50 years
Protein	111% 62g	197% 110g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Millet	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	351% 4.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	223% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	295% 47.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	295% 3.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	380% 114μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	283% 1130μg	213% 850μg	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	172% 155mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Millet	Recommended Dietary Allowance
Calcium	1% 10mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	833% 7.5mg	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	308% 24.6mg	376% 30mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	271% 1140mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	710% 16.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	656% 295μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	0% 0mg	407% 2850mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	57.4% 1950mg	3400mg per day for Men 19-50 years
Selenium	NA	49% 27μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	153% 17mg	11mg per day for Men 19-50 years
Water	1.8% 66g	2.34% 86.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Millet per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Millet:

• 1 kilogram of Dried Beechnuts has 1.3 times more Vitamin B2, 1.8 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Millet.
• While 1 kg of Raw Millet contains 1.4 times more Vitamin B1 and 5.4 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Millet provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Millet have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Raw Millet have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Millet:

• 1 kilogram of Dried Beechnuts has 5.2 times more Potassium and 7.6 times more Sodium than Millet.
• While 1 kg of Raw Millet contains more Magnesium, more Phosphorus and 4.7 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Millet contain similar levels of Copper, Iron and Manganese per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Beechnuts as well as Raw Millet lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 1.5 times more Energy, 11.8 times more Fat, 7.9 times more Saturated Fat, 14.4 times more Omega 3 and 9.1 times more Omega 6 than Millet.
• While 1 kg of Raw Millet contains 2.2 times more Carbohydrate and 1.8 times more Protein than Dried Beechnuts.