Comparing Nutrients in 1 kilogram Rolls, pumpernickel VS Millet, puffed

Macros Ratio

	Protein	Fat	Carbs
Rolls, pumpernickel	16%	9%	75%
Millet, puffed	13%	8%	79%

Macro Nutrients

	Rolls, pumpernickel	Millet, puffed	Recommended Dietary Allowance
Energy	95% 2760kcal	122% 3540kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.95g	21% 6.7g	32g per day for Men 19-50 years
Omega 3	70.6% 1.13g	68.8% 1.1g	1.6g per day for Men 19-50 years
Omega 6	63% 10.7g	110% 18.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	399% 519g	615% 800g	130g per day for Men 19-50 years
Sugars	5.5% 4g	7.6% 5.5g	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	142% 54g	71% 27g	38g per day for Men 19-50 years
Protein	193% 108g	232% 130g	56g per day for Men 19-50 years

Vitamins

	Rolls, pumpernickel	Millet, puffed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	317% 3.8mg	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	186% 29.7mg	276% 44.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	124% 6.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	277% 3.6mg	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	215% 860μg	198% 790μg	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	42% 6.3mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, pumpernickel	Millet, puffed	Recommended Dietary Allowance
Calcium	67% 670mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	780% 7mg	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	348% 28mg	351% 28mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	252% 1060mg	420mg per day for Men 19-50 years
Manganese	830% 19mg	NA	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	244% 1710mg	380% 2660mg	700mg per day for Men 19-50 years
Potassium	61% 2080mg	11.8% 400mg	3400mg per day for Men 19-50 years
Selenium	505% 278μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	328% 4920mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	144% 16mg	11mg per day for Men 19-50 years
Water	8.65% 320g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, pumpernickel VS Millet, puffed per 1 kg

Compare the macro and micronutrient content in 1 kg of Rolls, pumpernickel versus 1 kg of Millet, puffed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Rolls, pumpernickel vs Millet, puffed:

• 1 kg of Millet, puffed contains 1.5 times more Vitamin B3 and 3.6 times more Vitamin B6 than Rolls, pumpernickel.
• Both Rolls, pumpernickel and Millet, puffed provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin E per one kilogram.
• Both Rolls, pumpernickel as well as Millet, puffed have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Rolls, pumpernickel vs Millet, puffed:

• 1 kilogram of Rolls, pumpernickel has 8.4 times more Calcium, 5.2 times more Potassium, 9.6 times more Selenium and 98.4 times more Sodium than Millet, puffed.
• While 1 kg of Millet, puffed contains 2.4 times more Copper, 2 times more Magnesium and 1.6 times more Phosphorus than Rolls, pumpernickel.
• Both Rolls, pumpernickel and Millet, puffed contain similar levels of Iron and Zinc per one kilogram.
• 1 kilogram of Millet, puffed lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rolls, pumpernickel has 2 times more Fiber than Millet, puffed.
• While 1 kg of Millet, puffed contains 1.3 times more Energy, 1.4 times more Saturated Fat, 1.7 times more Omega 6 and 1.5 times more Carbohydrate than Rolls, pumpernickel.
• Both Rolls, pumpernickel and Millet, puffed offer comparable quantities of Fat, Omega 3 and Protein per one kilogram.