Comparing Nutrients in 1 pound Raw Quinoa VS Millet

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
Millet	12%	10%	78%

Macro Nutrients

	Raw Quinoa	Millet	Recommended Dietary Allowance
Energy	57.6% 1669kcal	59% 1715kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	19.7% 19g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	10.2% 3.28g	32g per day for Men 19-50 years
Omega 3	73.7% 1.18g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	79.4% 13.5g	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	224% 291g	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	83.6% 31.8g	101% 38.6g	38g per day for Men 19-50 years
Protein	114% 64g	89.3% 50g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Millet	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.44mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	77% 3.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	170% 2.2mg	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	209% 835μg	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	NA	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	73.8% 11mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	Millet	Recommended Dietary Allowance
Calcium	21.3% 213mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	297% 2.68mg	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	259% 20.7mg	171% 13.7mg	8mg per day for Men 19-50 years
Magnesium	213% 894mg	123% 517mg	420mg per day for Men 19-50 years
Manganese	401% 9.22mg	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	296% 2073mg	185% 1293mg	700mg per day for Men 19-50 years
Potassium	75% 2554mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	70% 38.6μg	22.3% 12.2μg	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	128% 14mg	69.3% 7.62mg	11mg per day for Men 19-50 years
Water	1.63% 60.2g	1.06% 39.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Quinoa VS Millet per 1 lb

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

Lets compare vitamin content per 1 pound of Raw Quinoa vs Millet:

• 1 pound of Raw Quinoa has 1.3 times more Vitamin B6, 2.2 times more Vitamin B9 and 48.8 times more Vitamin E than Millet.
• While 1 lb of Raw Millet contains 3.1 times more Vitamin B3 than Raw Quinoa.
• Both Raw Quinoa and Millet provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of Millet have insufficient amounts of Vitamin E
• Both Raw Quinoa as well as Raw Millet have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Raw Quinoa vs Millet:

• 1 pound of Raw Quinoa has 5.9 times more Calcium, 1.5 times more Iron, 1.7 times more Magnesium, 1.2 times more Manganese, 1.6 times more Phosphorus, 2.9 times more Potassium, 3.1 times more Selenium and 1.8 times more Zinc than Millet.
• While 1 lb of Raw Millet contains 1.3 times more Copper than Raw Quinoa.
• 1 pound of Millet lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Quinoa has 1.4 times more Fat, 2.2 times more Omega 3, 1.5 times more Omega 6 and 1.3 times more Protein than Millet.
• Both Raw Quinoa and Millet offer comparable quantities of Energy, Saturated Fat, Carbohydrate and Fiber per one pound.