Comparing Nutrients in 1 pound Cooked Millet VS Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Millet	12%	8%	80%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Cooked Millet	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	18.6% 540kcal	57.4% 1665kcal	2900kcal per day for Men 19-50 years
Fat	4.68% 4.54g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	8.38% 2.7g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	13% 2.18g	26% 4.4g	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	266% 346g	130g per day for Men 19-50 years
Sugars	0.81% 0.59g	4.13% 3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	43% 16.3g	38g per day for Men 19-50 years
Protein	28.4% 16g	61% 34.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Millet	Long-grain Brown Rice	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	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.6% 0.37mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.7% 6.03mg	184% 29.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.78mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	166% 2.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	75.4% 22.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	26% 104μg	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	18% 2.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Millet	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	152% 1.37mg	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	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	47.5% 200mg	125% 526mg	420mg per day for Men 19-50 years
Manganese	53.6% 1.23mg	563% 13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	644% 290μg	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	202% 1411mg	700mg per day for Men 19-50 years
Potassium	8.27% 281mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	141% 77.6μg	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	88% 9.66mg	11mg per day for Men 19-50 years
Water	8.75% 324g	1.45% 53.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Millet VS Long-grain Brown Rice per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Millet versus 1 lb of Long-grain Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Millet vs Long-grain Brown Rice:

• 1 lb of Raw Long-grain Brown Rice contains 5.1 times more Vitamin B1, 4.9 times more Vitamin B3, 6.2 times more Vitamin B5, 4.4 times more Vitamin B6 and 30 times more Vitamin E than Cooked Millet.
• Both Cooked Millet and Long-grain Brown Rice provide similar amounts of Vitamin B2 and Vitamin B9 per one pound.
• 1 pound of Cooked Millet have insufficient amounts of Vitamin E
• Both Cooked Millet as well as Raw Long-grain Brown Rice 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 Long-grain Brown Rice:

• 1 lb of Raw Long-grain Brown Rice contains 1.9 times more Copper, 2 times more Iron, 2.6 times more Magnesium, 10.5 times more Manganese, 3.1 times more Phosphorus, 4 times more Potassium, 19 times more Selenium and 2.3 times more Zinc than Cooked Millet.
• 1 pound of Cooked Millet lack sufficient amounts of Potassium and Selenium
• Both Cooked Millet as well as Raw Long-grain Brown Rice lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Long-grain Brown Rice contains 3.1 times more Energy, 3.2 times more Fat, 2 times more Omega 6, 3.2 times more Carbohydrate, 2.8 times more Fiber and 2.1 times more Protein than Cooked Millet.
• 1 pound of Cooked Millet provide inadequate amounts of Omega 3