Comparing Nutrients in 1 kilogram Dried Butternuts VS Millet

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Millet	12%	10%	78%

Macro Nutrients

	Dried Butternuts	Millet	Recommended Dietary Allowance
Energy	211% 6120kcal	130% 3780kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	43.5% 42.2g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	22.6% 7.23g	32g per day for Men 19-50 years
Omega 3	5449% 87g	73.8% 1.18g	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	119% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	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	124% 47g	224% 85g	38g per day for Men 19-50 years
Protein	445% 249g	197% 110g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Millet	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	319% 3.83mg	351% 4.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	223% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	295% 47.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	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	165% 660μg	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	35.6% 32mg	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	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 Butternuts	Millet	Recommended Dietary Allowance
Calcium	53% 530mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	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	503% 40mg	376% 30mg	8mg per day for Men 19-50 years
Magnesium	564% 2370mg	271% 1140mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	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	637% 4460mg	407% 2850mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	57.4% 1950mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	153% 17mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	2.34% 86.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Millet per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Butternuts 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 Butternuts vs Millet:

• 1 kilogram of Dried Butternuts has 1.5 times more Vitamin B6 and more Vitamin C than Millet.
• While 1 kg of Raw Millet contains 2 times more Vitamin B2, 4.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.3 times more Vitamin B9 than Dried Butternuts.
• Both Dried Butternuts and Millet provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Millet have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Raw Millet have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Butternuts vs Millet:

• 1 kilogram of Dried Butternuts has 6.6 times more Calcium, 1.3 times more Iron, 2.1 times more Magnesium, 4 times more Manganese, 1.6 times more Phosphorus, 2.2 times more Potassium, 6.4 times more Selenium and 1.9 times more Zinc than Millet.
• While 1 kg of Raw Millet contains 1.7 times more Copper than Dried Butternuts.
• 1 kilogram of Millet lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 1.6 times more Energy, 13.5 times more Fat, 1.8 times more Saturated Fat, 73.9 times more Omega 3, 16.7 times more Omega 6 and 2.3 times more Protein than Millet.
• While 1 kg of Raw Millet contains 6 times more Carbohydrate and 1.8 times more Fiber than Dried Butternuts.