Comparing Nutrients in 1 pound Cooked Millet VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Cooked Millet	12%	8%	80%
Almond paste	8%	52%	40%

Macro Nutrients

	Cooked Millet	Almond paste	Recommended Dietary Allowance
Energy	18.6% 540kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	4.68% 4.54g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	13% 2.18g	149% 25.3g	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	167% 217g	130g per day for Men 19-50 years
Sugars	0.81% 0.59g	227% 164g	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	57.3% 21.8g	38g per day for Men 19-50 years
Protein	28.4% 16g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Cooked Millet	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.6% 0.37mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.7% 6.03mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.78mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	12.6% 0.16mg	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	82.8% 331μg	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	0.5% 0.45mg	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	409% 61.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Millet	Almond paste	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	229% 2.06mg	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	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	47.5% 200mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	53.6% 1.23mg	169% 3.9mg	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	167% 1170mg	700mg per day for Men 19-50 years
Potassium	8.27% 281mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.13mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	8.75% 324g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Millet VS Almond paste per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Millet vs Almond paste:

• 1 pound of Cooked Millet has 1.3 times more Vitamin B1, 1.5 times more Vitamin B5 and 3 times more Vitamin B6 than Almond paste.
• While 1 lb of Almond paste contains 5 times more Vitamin B2, 3.8 times more Vitamin B9 and 677 times more Vitamin E than Cooked Millet.
• Both Cooked Millet and Almond paste provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Cooked Millet have insufficient amounts of Vitamin E
• Both Cooked Millet as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Cooked Millet vs Almond paste:

• 1 lb of Almond paste contains 57.3 times more Calcium, 2.8 times more Copper, 2.5 times more Iron, 3 times more Magnesium, 3.1 times more Manganese, 2.6 times more Phosphorus, 5.1 times more Potassium, 4.7 times more Selenium and 1.6 times more Zinc than Cooked Millet.
• 1 pound of Cooked Millet lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Almond paste contains 3.8 times more Energy, 27.7 times more Fat, 15.3 times more Saturated Fat, 7.1 times more Omega 3, 11.6 times more Omega 6, 2 times more Carbohydrate, 278.8 times more Sugars, 3.7 times more Fiber and 2.6 times more Protein than Cooked Millet.
• 1 pound of Cooked Millet provide inadequate amounts of Omega 3