Comparing Nutrients in 1 pound Millet VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Millet	12%	10%	78%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Millet	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	59% 1715kcal	91% 2631kcal	2900kcal per day for Men 19-50 years
Fat	19.7% 19g	223% 217g	97g per day for Men 19-50 years
Saturated Fat	10.2% 3.28g	120% 38.5g	32g per day for Men 19-50 years
Omega 3	33.5% 0.54g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	53.8% 9.14g	226% 38.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	254% 330g	104% 135g	130g per day for Men 19-50 years
Sugars	NA	31.3% 22.7g	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	0.5% 0.36g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	NA	% 22g	g per day for Men 19-50 years
Fiber	101% 38.6g	39.4% 15g	38g per day for Men 19-50 years
Protein	89.3% 50g	136% 76.4g	56g per day for Men 19-50 years

Vitamins

	Millet	Oil Roasted Cashews	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	137% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	49.2% 7.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77% 3.85mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	113% 1.47mg	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	28.3% 113μg	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	1.5% 1.36mg	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	1.5% 0.23mg	28% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	131% 157μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	378% 3.4mg	1030% 9.27mg	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	343% 27.4mg	8mg per day for Men 19-50 years
Magnesium	123% 517mg	295% 1238mg	420mg per day for Men 19-50 years
Manganese	322% 7.4mg	329% 7.57mg	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	344% 2409mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	84.3% 2867mg	3400mg per day for Men 19-50 years
Selenium	22.3% 12.2μg	167% 92μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	69.3% 7.62mg	221% 24.3mg	11mg per day for Men 19-50 years
Water	1.06% 39.3g	0.43% 15.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet VS Oil Roasted Cashews per 1 lb

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

Lets compare vitamin content per 1 pound of Millet vs Oil Roasted Cashews:

• 1 pound of Millet has 1.3 times more Vitamin B2, 2.7 times more Vitamin B3 and 3.4 times more Vitamin B9 than Oil Roasted Cashews.
• While 1 lb of Oil Roasted Cashew Nuts contains 18.4 times more Vitamin E and 38.6 times more Vitamin K than Raw Millet.
• Both Millet and Oil Roasted Cashews provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Millet have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Millet as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Millet vs Oil Roasted Cashews:

• 1 lb of Oil Roasted Cashew Nuts contains 5.4 times more Calcium, 2.7 times more Copper, 2 times more Iron, 2.4 times more Magnesium, 1.9 times more Phosphorus, 3.2 times more Potassium, 7.5 times more Selenium and 3.2 times more Zinc than Raw Millet.
• Both Millet and Oil Roasted Cashews contain similar levels of Manganese per one pound.
• 1 pound of Millet lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Millet has 1.7 times more Omega 3, 2.4 times more Carbohydrate and 2.6 times more Fiber than Oil Roasted Cashews.
• While 1 lb of Oil Roasted Cashew Nuts contains 1.5 times more Energy, 11.3 times more Fat, 11.7 times more Saturated Fat, 4.2 times more Omega 6 and 1.5 times more Protein than Raw Millet.