Comparing Nutrients in 1 pound Cooked Millet VS Raw Quinoa

Macros Ratio

	Protein	Fat	Carbs
Cooked Millet	12%	8%	80%
Raw Quinoa	15%	15%	70%

Macro Nutrients

	Cooked Millet	Raw Quinoa	Recommended Dietary Allowance
Energy	18.6% 540kcal	57.6% 1669kcal	2900kcal per day for Men 19-50 years
Fat	4.68% 4.54g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	73.7% 1.18g	1.6g per day for Men 19-50 years
Omega 6	13% 2.18g	79.4% 13.5g	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	224% 291g	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	83.6% 31.8g	38g per day for Men 19-50 years
Protein	28.4% 16g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Cooked Millet	Raw Quinoa	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.6% 0.37mg	111% 1.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.7% 6.03mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.78mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	170% 2.2mg	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	209% 835μg	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	NA	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	73.8% 11mg	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	Raw Quinoa	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	297% 2.68mg	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	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	47.5% 200mg	213% 894mg	420mg per day for Men 19-50 years
Manganese	53.6% 1.23mg	401% 9.22mg	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	296% 2073mg	700mg per day for Men 19-50 years
Potassium	8.27% 281mg	75% 2554mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	70% 38.6μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.13mg	128% 14mg	11mg per day for Men 19-50 years
Water	8.75% 324g	1.63% 60.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Millet vs Raw Quinoa:

• Raw Quinoa contains 3.4 times more Vitamin B1, 3.9 times more Vitamin B2, 4.5 times more Vitamin B5, 4.5 times more Vitamin B6, 9.7 times more Vitamin B9 and 122 times more Vitamin E than Cooked Millet.
• Both Cooked Millet and Raw Quinoa have similar amounts of Vitamin B3 per 1 lb.
• Both Cooked Millet as well as Raw Quinoa have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Cooked Millet vs Raw Quinoa:

• Cooked Millet has 5.4 times more Water than Raw Quinoa.
• While Raw Quinoa contains 15.7 times more Calcium, 3.7 times more Copper, 7.3 times more Iron, 4.5 times more Magnesium, 7.5 times more Manganese, 4.6 times more Phosphorus, 9.1 times more Potassium, 9.4 times more Selenium and 3.4 times more Zinc than Cooked Millet.

Comparison of macro-nutrients per 1 pound:

• Raw Quinoa contains 3.1 times more Energy, 6.1 times more Fat, 4.1 times more Saturated Fat, 9.3 times more Omega 3, 6.2 times more Omega 6, 2.7 times more Carbohydrate, 5.4 times more Fiber and 4 times more Protein than Cooked Millet.
• Both Cooked Millet as well as Raw Quinoa have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.