Comparing Nutrients in 1 kilogram Long-grain Brown Rice VS Cooked Millet

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Cooked Millet	12%	8%	80%

Macro Nutrients

	Long-grain Brown Rice	Cooked Millet	Recommended Dietary Allowance
Energy	127% 3670kcal	41% 1190kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.9g	5.38% 1.72g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	57% 9.7g	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	587% 763g	182% 237g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6.6g	NA	g per day for Men 19-50 years
Fiber	95% 36g	34.2% 13g	38g per day for Men 19-50 years
Protein	135% 75.4g	62.7% 35g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	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	451% 5.4mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73% 0.95mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	406% 65mg	83% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	212% 10.6mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	367% 4.77mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	166% 50μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	57.5% 230μg	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	40% 6mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Cooked Millet	Recommended Dietary Allowance
Calcium	9% 90mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	336% 3.02mg	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	161% 13mg	78.8% 6.3mg	8mg per day for Men 19-50 years
Magnesium	276% 1160mg	105% 440mg	420mg per day for Men 19-50 years
Manganese	1240% 28.5mg	118% 2.72mg	2.3mg per day for Men 19-50 years
Molybdenum	1420% 639μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	444% 3110mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	18.2% 620mg	3400mg per day for Men 19-50 years
Selenium	311% 171μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	194% 21.3mg	82.7% 9.1mg	11mg per day for Men 19-50 years
Water	3.2% 118g	19.3% 714g	3700g per day for Men 19-50 years

Nutrient Comparison: Long-grain Brown Rice VS Cooked Millet per 1 kg

Compare the macro and micronutrient content in 1 kg of Long-grain Brown Rice 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 Long-grain Brown Rice vs Cooked Millet:

• 1 kilogram of Long-grain Brown Rice has 5.1 times more Vitamin B1, 4.9 times more Vitamin B3, 6.2 times more Vitamin B5, 4.4 times more Vitamin B6, 1.2 times more Vitamin B9 and 30 times more Vitamin E than Cooked Millet.
• Both Long-grain Brown Rice and Cooked Millet provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Cooked Millet have insufficient amounts of Vitamin E
• Both Raw Long-grain Brown Rice 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 Long-grain Brown Rice vs Cooked Millet:

• 1 kilogram of Long-grain Brown Rice has 1.9 times more Copper, 2 times more Iron, 2.6 times more Magnesium, 10.5 times more Manganese, 3.1 times more Phosphorus, 4 times more Potassium, 19 times more Selenium and 2.3 times more Zinc than Cooked Millet.
• 1 kilogram of Cooked Millet lack sufficient amounts of Potassium and Selenium
• Both Raw Long-grain Brown Rice as well as Cooked Millet lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Long-grain Brown Rice has 3.1 times more Energy, 3.2 times more Fat, 2 times more Omega 6, 3.2 times more Carbohydrate, 2.8 times more Fiber and 2.1 times more Protein than Cooked Millet.
• 1 kilogram of Cooked Millet provide inadequate amounts of Omega 3