Comparing Nutrients in 1 pound Cooked Millet VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Millet	12%	8%	80%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cooked Millet	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	18.6% 540kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	4.68% 4.54g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	13% 2.18g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.6% 107g	19.3% 25g	130g per day for Men 19-50 years
Sugars	0.81% 0.59g	15.5% 11.2g	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	15.5% 5.9g	18% 6.8g	38g per day for Men 19-50 years
Protein	28.4% 16g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Millet	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.6% 0.37mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.7% 6.03mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.78mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	39% 0.51mg	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	21.5% 86μg	10.2% 41μg	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	13.6% 12.2mg	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	0.6% 0.091mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Millet	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	52.4% 0.47mg	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	35.7% 2.86mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	47.5% 200mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	53.6% 1.23mg	88.7% 2.04mg	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	64.8% 454mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	8.27% 281mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.13mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	8.75% 324g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Millet VS Canned Carrots with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Millet versus 1 lb of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Millet vs Canned Carrots with Salt:

• 1 pound of Cooked Millet has 5.9 times more Vitamin B1, 2.7 times more Vitamin B2, 2.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.1 times more Vitamin B9 than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains more Vitamin A, more Vitamin C, 37 times more Vitamin E and 32.7 times more Vitamin K than Cooked Millet.
• Both Cooked Millet and Canned Carrots with Salt provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cooked Millet have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Cooked Millet as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Millet vs Canned Carrots with Salt:

• 1 pound of Cooked Millet has 1.5 times more Copper, 5.5 times more Magnesium, 4.2 times more Phosphorus and 3.5 times more Zinc than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 8.3 times more Calcium, 1.7 times more Manganese, 2.9 times more Potassium, 121 times more Sodium and 1.3 times more Water than Cooked Millet.
• Both Cooked Millet and Canned Carrots with Salt contain similar levels of Iron per one pound.
• 1 pound of Cooked Millet lack sufficient amounts of Calcium and Potassium
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Cooked Millet as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Millet has 4.8 times more Energy, 6.1 times more Omega 6, 4.3 times more Carbohydrate and 5.5 times more Protein than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 19.1 times more Sugars than Cooked Millet.
• Both Cooked Millet and Canned Carrots with Salt offer comparable quantities of Fiber per one pound.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Cooked Millet as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 3 in one pound.