Comparing Nutrients in 1 kilogram Cooked Oat Bran VS Cooked Millet

Macros Ratio

	Protein	Fat	Carbs
Cooked Oat Bran	19%	12%	69%
Cooked Millet	12%	8%	80%

Macro Nutrients

	Cooked Oat Bran	Cooked Millet	Recommended Dietary Allowance
Energy	13.8% 400kcal	41% 1190kcal	2900kcal per day for Men 19-50 years
Fat	8.87% 8.6g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.63g	5.38% 1.72g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	19% 3.24g	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	88% 114g	182% 237g	130g per day for Men 19-50 years
Sugars	NA	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	68.4% 26g	34.2% 13g	38g per day for Men 19-50 years
Protein	57.3% 32g	62.7% 35g	56g per day for Men 19-50 years

Vitamins

	Cooked Oat Bran	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	133% 1.6mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9% 1.44mg	83% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.4% 2.17mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	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	15% 60μg	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	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	NA	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oat Bran	Cooked Millet	Recommended Dietary Allowance
Calcium	10% 100mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	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	110% 8.8mg	78.8% 6.3mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	105% 440mg	420mg per day for Men 19-50 years
Manganese	419% 9.64mg	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	170% 1190mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	27% 920mg	18.2% 620mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	82.7% 9.1mg	11mg per day for Men 19-50 years
Water	22.7% 840g	19.3% 714g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Oat Bran vs Cooked Millet:

• Cooked Oat Bran has 1.5 times more Vitamin B1 and 1.3 times more Vitamin B5 than Cooked Millet.
• While Cooked Millet contains 2.4 times more Vitamin B2, 9.2 times more Vitamin B3, 4.3 times more Vitamin B6 and 3.2 times more Vitamin B9 than Cooked Oat Bran.
• Both Cooked Oat Bran as well as Cooked Millet have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Oat Bran vs Cooked Millet:

• Cooked Oat Bran has 3.3 times more Calcium, 1.4 times more Iron, 3.5 times more Manganese, 1.5 times more Potassium and 8.6 times more Selenium than Cooked Millet.
• While Cooked Millet contains 2.4 times more Copper and 1.7 times more Zinc than Cooked Oat Bran.
• Both Cooked Oat Bran and Cooked Millet have similar amounts of Magnesium, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Oat Bran has 2 times more Fiber than Cooked Millet.
• While Cooked Millet contains 3 times more Energy, 1.9 times more Omega 3, 1.5 times more Omega 6 and 2.1 times more Carbohydrate than Cooked Oat Bran.
• Both Cooked Oat Bran and Cooked Millet have similar amounts of Fat and Protein per 1 kg.
• Both Cooked Oat Bran as well as Cooked Millet have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.