Comparing Nutrients in 1 pound Cooked Millet VS Cooked Oat Bran

Macros Ratio

	Protein	Fat	Carbs
Cooked Millet	12%	8%	80%
Cooked Oat Bran	19%	12%	69%

Macro Nutrients

	Cooked Millet	Cooked Oat Bran	Recommended Dietary Allowance
Energy	18.6% 540kcal	6.26% 181kcal	2900kcal per day for Men 19-50 years
Fat	4.68% 4.54g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	13% 2.18g	8.64% 1.47g	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	40% 52g	130g per day for Men 19-50 years
Sugars	0.81% 0.59g	NA	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	31% 11.8g	38g per day for Men 19-50 years
Protein	28.4% 16g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Millet	Cooked Oat Bran	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	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.6% 0.37mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.7% 6.03mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.78mg	19.7% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	8.72% 0.11mg	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	6.8% 27.2μg	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	0.6% 0.091mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Millet	Cooked Oat Bran	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	33.3% 0.3mg	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	50% 4mg	8mg per day for Men 19-50 years
Magnesium	47.5% 200mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	53.6% 1.23mg	190% 4.37mg	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	77% 540mg	700mg per day for Men 19-50 years
Potassium	8.27% 281mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	63.5% 35μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.13mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	8.75% 324g	10.3% 381g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Millet vs Cooked Oat Bran:

• Cooked Millet has 2.4 times more Vitamin B2, 9.2 times more Vitamin B3, 4.3 times more Vitamin B6 and 3.2 times more Vitamin B9 than Cooked Oat Bran.
• While Cooked Oat Bran contains 1.5 times more Vitamin B1 and 1.3 times more Vitamin B5 than Cooked Millet.
• Both Cooked Millet as well as Cooked Oat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Millet vs Cooked Oat Bran:

• Cooked Millet has 2.4 times more Copper and 1.7 times more Zinc than Cooked Oat Bran.
• While Cooked Oat Bran contains 3.3 times more Calcium, 1.4 times more Iron, 3.5 times more Manganese, 1.5 times more Potassium and 8.6 times more Selenium than Cooked Millet.
• Both Cooked Millet and Cooked Oat Bran have similar amounts of Magnesium, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Millet has 3 times more Energy, 1.9 times more Omega 3, 1.5 times more Omega 6 and 2.1 times more Carbohydrate than Cooked Oat Bran.
• While Cooked Oat Bran contains 2 times more Fiber than Cooked Millet.
• Both Cooked Millet and Cooked Oat Bran have similar amounts of Fat and Protein per 1 lb.
• Both Cooked Millet as well as Cooked Oat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.