Comparing Nutrients in 1 pound Millet, puffed VS Rolls, pumpernickel

Macros Ratio

	Protein	Fat	Carbs
Millet, puffed	13%	8%	79%
Rolls, pumpernickel	16%	9%	75%

Macro Nutrients

	Millet, puffed	Rolls, pumpernickel	Recommended Dietary Allowance
Energy	55.4% 1606kcal	43% 1252kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	9.5% 3.04g	7% 2.25g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	50% 8.48g	28.6% 4.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	279% 363g	181% 235g	130g per day for Men 19-50 years
Sugars	3.44% 2.5g	2.5% 1.8g	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	32.2% 12.2g	64.5% 24.5g	38g per day for Men 19-50 years
Protein	105% 59g	87.5% 49g	56g per day for Men 19-50 years

Vitamins

	Millet, puffed	Rolls, pumpernickel	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.77mg	144% 1.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	84% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.63mg	35% 0.45mg	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	98% 390μg	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	20% 3mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet, puffed	Rolls, pumpernickel	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	354% 3.2mg	145% 1.3mg	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	159% 12.7mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	114% 481mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	NA	376% 8.66mg	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	111% 776mg	700mg per day for Men 19-50 years
Potassium	5.34% 181mg	27.7% 943mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	229% 126μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	149% 2232mg	1500mg per day for Men 19-50 years
Zinc	65% 7.17mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	3.92% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet, puffed VS Rolls, pumpernickel per 1 lb

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

Lets compare vitamin content per 1 pound of Millet, puffed vs Rolls, pumpernickel:

• 1 pound of Millet, puffed has 1.5 times more Vitamin B3 and 3.6 times more Vitamin B6 than Rolls, pumpernickel.
• Both Millet, puffed and Rolls, pumpernickel provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin E per one pound.
• Both Millet, puffed as well as Rolls, pumpernickel have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Millet, puffed vs Rolls, pumpernickel:

• 1 pound of Millet, puffed has 2.4 times more Copper, 2 times more Magnesium and 1.6 times more Phosphorus than Rolls, pumpernickel.
• While 1 lb of Rolls, pumpernickel contains 8.4 times more Calcium, 5.2 times more Potassium, 9.6 times more Selenium and 98.4 times more Sodium than Millet, puffed.
• Both Millet, puffed and Rolls, pumpernickel contain similar levels of Iron and Zinc 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 1.3 times more Energy, 1.2 times more Fat, 1.4 times more Saturated Fat, 1.7 times more Omega 6, 1.5 times more Carbohydrate and 1.2 times more Protein than Rolls, pumpernickel.
• While 1 lb of Rolls, pumpernickel contains 2 times more Fiber than Millet, puffed.
• Both Millet, puffed and Rolls, pumpernickel offer comparable quantities of Omega 3 per one pound.