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

Macros Ratio

	Protein	Fat	Carbs
Millet	12%	10%	78%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Millet	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	59% 1715kcal	57.4% 1665kcal	2900kcal per day for Men 19-50 years
Fat	19.7% 19g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	10.2% 3.28g	8.38% 2.7g	32g per day for Men 19-50 years
Omega 3	33.5% 0.54g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	53.8% 9.14g	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	254% 330g	266% 346g	130g per day for Men 19-50 years
Sugars	NA	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	101% 38.6g	43% 16.3g	38g per day for Men 19-50 years
Protein	89.3% 50g	61% 34.2g	56g per day for Men 19-50 years

Vitamins

	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	159% 1.9mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	184% 29.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77% 3.85mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	166% 2.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	172% 51.7μg	75.4% 22.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	96% 386μg	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	1.5% 0.23mg	18% 2.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	378% 3.4mg	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	171% 13.7mg	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	123% 517mg	125% 526mg	420mg per day for Men 19-50 years
Manganese	322% 7.4mg	563% 13mg	2.3mg per day for Men 19-50 years
Molybdenum	297% 134μg	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	185% 1293mg	202% 1411mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	22.3% 12.2μg	141% 77.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	69.3% 7.62mg	88% 9.66mg	11mg per day for Men 19-50 years
Water	1.06% 39.3g	1.45% 53.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of 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 Millet vs Long-grain Brown Rice:

• 1 pound of Millet has 3.1 times more Vitamin B2, 2.3 times more Vitamin B7 and 3.7 times more Vitamin B9 than Long-grain Brown Rice.
• While 1 lb of Raw Long-grain Brown Rice contains 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 12 times more Vitamin E than Raw Millet.
• Both Millet and Long-grain Brown Rice provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Millet have insufficient amounts of Vitamin E
• Both Raw 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 Millet vs Long-grain Brown Rice:

• 1 pound of Millet has 2.5 times more Copper and 2.3 times more Iron than Long-grain Brown Rice.
• While 1 lb of Raw Long-grain Brown Rice contains 1.7 times more Manganese, 2.2 times more Molybdenum, 1.3 times more Potassium, 6.3 times more Selenium and 1.3 times more Zinc than Raw Millet.
• Both Millet and Long-grain Brown Rice contain similar levels of Magnesium and Phosphorus per one pound.
• Both Raw 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 pound of Millet has 1.3 times more Fat, 1.2 times more Saturated Fat, 3.7 times more Omega 3, 2.1 times more Omega 6, 2.4 times more Fiber and 1.5 times more Protein than Long-grain Brown Rice.
• Both Millet and Long-grain Brown Rice offer comparable quantities of Energy and Carbohydrate per one pound.