Comparing Nutrients in 1 pound Cooked Oat Bran VS Millet

Macros Ratio

	Protein	Fat	Carbs
Cooked Oat Bran	19%	12%	69%
Millet	12%	10%	78%

Macro Nutrients

	Cooked Oat Bran	Millet	Recommended Dietary Allowance
Energy	6.26% 181kcal	59% 1715kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	19.7% 19g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	10.2% 3.28g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	8.64% 1.47g	53.8% 9.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	254% 330g	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	31% 11.8g	101% 38.6g	38g per day for Men 19-50 years
Protein	26% 14.6g	89.3% 50g	56g per day for Men 19-50 years

Vitamins

	Cooked Oat Bran	Millet	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.7% 0.98mg	77% 3.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	134% 1.74mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	172% 51.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	96% 386μg	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	NA	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oat Bran	Millet	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	378% 3.4mg	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	50% 4mg	171% 13.7mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	123% 517mg	420mg per day for Men 19-50 years
Manganese	190% 4.37mg	322% 7.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	297% 134μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	77% 540mg	185% 1293mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	63.5% 35μg	22.3% 12.2μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	69.3% 7.62mg	11mg per day for Men 19-50 years
Water	10.3% 381g	1.06% 39.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Oat Bran VS Millet per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Oat Bran vs Millet:

• 1 lb of Raw Millet contains 2.6 times more Vitamin B1, 8.5 times more Vitamin B2, 32.8 times more Vitamin B3, 3.9 times more Vitamin B5, 15.4 times more Vitamin B6 and 14.2 times more Vitamin B9 than Cooked Oat Bran.
• 1 pound of Cooked Oat Bran have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cooked Oat Bran as well as Raw Millet have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Oat Bran vs Millet:

• 1 pound of Cooked Oat Bran has 2.9 times more Selenium and 9.7 times more Water than Millet.
• While 1 lb of Raw Millet contains 11.4 times more Copper, 3.4 times more Iron, 2.9 times more Magnesium, 1.7 times more Manganese, 2.4 times more Phosphorus, 2.1 times more Potassium and 3.2 times more Zinc than Cooked Oat Bran.
• Both Cooked Oat Bran as well as Raw Millet lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Millet contains 9.5 times more Energy, 4.9 times more Fat, 4.4 times more Saturated Fat, 7.9 times more Omega 3, 6.2 times more Omega 6, 6.4 times more Carbohydrate, 3.3 times more Fiber and 3.4 times more Protein than Cooked Oat Bran.
• 1 pound of Cooked Oat Bran provide inadequate amounts of Energy, Omega 3 and Omega 6