Comparing Nutrients in 300 calories Boiled Carrots VS Millet, puffed

Weight per 300 calories

• Boiled Carrots: 857g
• Millet, puffed: 84.7g

Millet, puffed has 10.1 times more energy per unit of mass than Boiled and Drained Carrots, which is high in comparison to other foods. Boiled Carrots having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Carrots or Millet, puffed?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Millet, puffed	13%	8%	79%

Macro Nutrients

	Boiled Carrots	Millet, puffed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	2.97% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	9.3% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.5g	52% 67.8g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	0.64% 0.47g	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	4.26% 3.1g	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	% 3.43g	NA	g per day for Men 19-50 years
Sucrose	% 23g	NA	g per day for Men 19-50 years
Fiber	67.7% 25.7g	6.02% 2.3g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Millet, puffed	Recommended Dietary Allowance
Vitamin A	811% 7303μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	23.4% 3.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30% 120μg	16.7% 67μg	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	34.3% 31mg	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	59% 8.83mg	3.73% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Millet, puffed	Recommended Dietary Allowance
Calcium	25.7% 257mg	0.68% 6.78mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	66% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	10% 407μg	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	36.4% 2.9mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	36.7% 257mg	32.2% 225mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	1% 34mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	4.47% 2.46μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	0.28% 4.24mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	12% 1.34mg	11mg per day for Men 19-50 years
Water	21% 773g	0.057% 2.1g	3700g per day for Men 19-50 years

Boiled Carrots VS Millet, Puffed Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Carrots or Millet, puffed?

Lets compare vitamin content per 300 calories of Boiled Carrots vs Millet, puffed:

• 300 calories of Boiled Carrots have more Vitamin A, 1.7 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B3, 4.3 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C, 15.8 times more Vitamin E and 99 times more Vitamin K than Millet, puffed.
• 300 calories of Millet, puffed have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Millet, puffed have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Carrots vs Millet, puffed:

• 300 calories of Boiled Carrots have 37.9 times more Calcium, 1.2 times more Iron, 59.4 times more Potassium, 2.4 times more Selenium, 117.3 times more Sodium, 1.3 times more Zinc and 364.8 times more Water than Millet, puffed.
• While 300 kcal of Millet, puffed contain 4.1 times more Copper than Boiled and Drained Carrots.
• Both Boiled Carrots and Millet, puffed contain similar levels of Magnesium and Phosphorus per 300 calories.
• 300 calories of Millet, puffed lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Carrots have 63.4 times more Sugars and 11.2 times more Fiber than Millet, puffed.
• While 300 kcal of Millet, puffed contain 2.1 times more Omega 6 and 1.7 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Millet, puffed offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Boiled Carrots provide inadequate amounts of Omega 6
• Both Boiled and Drained Carrots as well as Millet, puffed provide inadequate amounts of Omega 3 in 300 calories.