Comparing Nutrients in 1 pound Millet VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Millet	12%	10%	78%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Millet	Dried Beechnuts	Recommended Dietary Allowance
Energy	59% 1715kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	19.7% 19g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	10.2% 3.28g	81% 26g	32g per day for Men 19-50 years
Omega 3	33.5% 0.54g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	53.8% 9.14g	491% 83.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	254% 330g	117% 152g	130g per day for Men 19-50 years
Sugars	NA	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	101% 38.6g	NA	38g per day for Men 19-50 years
Protein	89.3% 50g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Millet	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77% 3.85mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	239% 3.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	172% 51.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	96% 386μg	128% 513μg	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	78% 70.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.5% 0.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet	Dried Beechnuts	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	378% 3.4mg	338% 3.04mg	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	171% 13.7mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	123% 517mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	322% 7.4mg	264% 6.1mg	2.3mg per day for Men 19-50 years
Molybdenum	297% 134μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	185% 1293mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	22.3% 12.2μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	69.3% 7.62mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	1.06% 39.3g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet VS Dried Beechnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Millet versus 1 lb of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Millet vs Dried Beechnuts:

• 1 pound of Millet has 1.4 times more Vitamin B1 and 5.4 times more Vitamin B3 than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.3 times more Vitamin B2, 1.8 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Raw Millet.
• Both Millet and Dried Beechnuts provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Millet have insufficient amounts of Vitamin C
• Both Raw Millet as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Millet vs Dried Beechnuts:

• 1 pound of Millet has 1.2 times more Iron, more Magnesium, 1.2 times more Manganese, more Phosphorus and 4.7 times more Zinc than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 5.2 times more Potassium and 7.6 times more Sodium than Raw Millet.
• Both Millet and Dried Beechnuts contain similar levels of Copper per one pound.
• 1 pound of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Millet as well as Dried Beechnuts lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Millet has 2.2 times more Carbohydrate and 1.8 times more Protein than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.5 times more Energy, 11.8 times more Fat, 7.9 times more Saturated Fat, 14.4 times more Omega 3 and 9.1 times more Omega 6 than Raw Millet.