Comparing Nutrients in 1 kilogram Oats VS Cooked Millet

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Cooked Millet	12%	8%	80%

Macro Nutrients

	Oats	Cooked Millet	Recommended Dietary Allowance
Energy	134% 3890kcal	41% 1190kcal	2900kcal per day for Men 19-50 years
Fat	71% 69g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	5.38% 1.72g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	143% 24.2g	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	510% 663g	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	279% 106g	34.2% 13g	38g per day for Men 19-50 years
Protein	302% 169g	62.7% 35g	56g per day for Men 19-50 years

Vitamins

	Oats	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	636% 7.63mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	83% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	270% 13.5mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	730% 219μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	140% 560μg	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

	Oats	Cooked Millet	Recommended Dietary Allowance
Calcium	54% 540mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	696% 6.26mg	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	590% 47.2mg	78.8% 6.3mg	8mg per day for Men 19-50 years
Magnesium	421% 1770mg	105% 440mg	420mg per day for Men 19-50 years
Manganese	2137% 49mg	118% 2.72mg	2.3mg per day for Men 19-50 years
Molybdenum	3556% 1600μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	747% 5230mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	126% 4290mg	18.2% 620mg	3400mg per day for Men 19-50 years
Selenium	462% 254μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	361% 39.7mg	82.7% 9.1mg	11mg per day for Men 19-50 years
Water	2.22% 82.2g	19.3% 714g	3700g per day for Men 19-50 years

Nutrient Comparison: Oats VS Cooked Millet per 1 kg

Compare the macro and micronutrient content in 1 kg of Oats 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 Oats vs Cooked Millet:

• 1 kilogram of Oats has 7.2 times more Vitamin B1, 1.7 times more Vitamin B2, 7.9 times more Vitamin B5 and 2.9 times more Vitamin B9 than Cooked Millet.
• While 1 kg of Cooked Millet contains 1.4 times more Vitamin B3 than Oats.
• Both Oats and Cooked Millet provide similar amounts of Vitamin B6 per one kilogram.
• Both Oats as well as Cooked Millet have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oats vs Cooked Millet:

• 1 kilogram of Oats has 18 times more Calcium, 3.9 times more Copper, 7.5 times more Iron, 4 times more Magnesium, 18.1 times more Manganese, 5.2 times more Phosphorus, 6.9 times more Potassium, 28.2 times more Selenium and 4.4 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 Oats has 3.3 times more Energy, 6.9 times more Fat, 7.1 times more Saturated Fat, 4 times more Omega 3, 5.1 times more Omega 6, 2.8 times more Carbohydrate, 8.2 times more Fiber and 4.8 times more Protein than Cooked Millet.
• 1 kilogram of Cooked Millet provide inadequate amounts of Omega 3