Comparing Nutrients in 1 pound Millet, puffed VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Millet, puffed	13%	8%	79%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Millet, puffed	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	55.4% 1606kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	9.5% 3.04g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	50% 8.48g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	279% 363g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	3.44% 2.5g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	36% 13.6g	38g per day for Men 19-50 years
Protein	105% 59g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Millet, puffed	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.77mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.63mg	45.4% 0.59mg	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	89.6% 358μg	76% 304μg	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	284% 256mg	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	20% 3mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet, puffed	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	354% 3.2mg	19% 0.17mg	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	159% 12.7mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	114% 481mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	NA	58% 1.33mg	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	172% 1207mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	5.34% 181mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	65% 7.17mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet, puffed VS Frozen Chopped Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Millet, puffed versus 1 lb of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Millet, puffed vs Frozen Chopped Broccoli:

• 1 pound of Millet, puffed has 7.4 times more Vitamin B1, 2.8 times more Vitamin B2, 9.4 times more Vitamin B3 and 2.8 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains more Vitamin A, more Vitamin C, 1.8 times more Vitamin E and 57.9 times more Vitamin K than Millet, puffed.
• Both Millet, puffed and Frozen Chopped Broccoli provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Millet, puffed have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Millet, puffed as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Millet, puffed vs Frozen Chopped Broccoli:

• 1 pound of Millet, puffed has 18.5 times more Copper, 3.5 times more Iron, 5.9 times more Magnesium, 5.3 times more Phosphorus and 3.3 times more Zinc than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 7 times more Calcium, 5.3 times more Potassium and 36.6 times more Water than Millet, puffed.
• Both Millet, puffed and Frozen Chopped Broccoli contain similar levels of Selenium per one pound.
• 1 pound of Millet, puffed lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Millet, puffed has 13.6 times more Energy, 11.7 times more Fat, 15.2 times more Saturated Fat, 60.3 times more Omega 6, 16.7 times more Carbohydrate and 4.6 times more Protein than Frozen Chopped Broccoli.
• Both Millet, puffed and Frozen Chopped Broccoli offer comparable quantities of Omega 3 and Fiber per one pound.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6