Comparing Nutrients in 300 calories Cooked Millet VS Cooked Long-grain Brown Rice

Weight per 300 calories

• Cooked Millet: 252g
• Cooked Long-grain Brown Rice: 244g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Cooked Millet or Cooked Long-grain Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Cooked Millet	12%	8%	80%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Cooked Millet	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.52g	2.44% 2.37g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.43g	2% 0.63g	32g per day for Men 19-50 years
Omega 3	4.4% 0.071g	1.68% 0.027g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.7g	48% 62.4g	130g per day for Men 19-50 years
Sugars	0.45% 0.33g	0.81% 0.59g	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	% 0.59g	g per day for Men 19-50 years
Fiber	8.62% 3.28g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	16% 8.85g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Millet	Cooked 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	22.3% 0.27mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.35mg	39% 6.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.62% 0.43mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	23% 0.3mg	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	12% 48μg	5.5% 22μg	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	0.34% 0.05mg	2.76% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.63% 0.76μg	0.41% 0.49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Millet	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	0.76% 7.56mg	0.73% 7.3mg	1000mg per day for Men 19-50 years
Copper	45% 0.41mg	28.7% 0.26mg	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	20% 1.6mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	103% 2.38mg	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% 252mg	36% 251mg	700mg per day for Men 19-50 years
Potassium	4.6% 156mg	6.17% 210mg	3400mg per day for Men 19-50 years
Selenium	4.13% 2.27μg	25.7% 14μg	55μg per day for Men 19-50 years
Sodium	0.34% 5.04mg	0.65% 9.76mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.63% 171g	3700g per day for Men 19-50 years

Cooked Millet VS Cooked Long-grain Brown Rice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Millet or Cooked Long-grain Brown Rice?

Lets compare vitamin content per 300 calories of Cooked Millet vs Cooked Long-grain Brown Rice:

• 300 calories of Cooked Millet have 1.2 times more Vitamin B2 and 2.2 times more Vitamin B9 than Cooked Long-grain Brown Rice.
• While 300 kcal of Cooked Long-grain Brown Rice contain 1.6 times more Vitamin B1, 1.9 times more Vitamin B3 and 2.1 times more Vitamin B5 than Cooked Millet.
• Both Cooked Millet and Cooked Long-grain Brown Rice provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Cooked Long-grain Brown Rice have insufficient amounts of Vitamin B9
• Both Cooked Millet as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cooked Millet vs Cooked Long-grain Brown Rice:

• 300 calories of Cooked Millet have 1.6 times more Copper and 1.3 times more Zinc than Cooked Long-grain Brown Rice.
• While 300 kcal of Cooked Long-grain Brown Rice contain 3.5 times more Manganese, 1.3 times more Potassium and 6.2 times more Selenium than Cooked Millet.
• Both Cooked Millet and Cooked Long-grain Brown Rice contain similar levels of Iron, Magnesium and Phosphorus per 300 calories.
• 300 calories of Cooked Millet lack sufficient amounts of Potassium and Selenium
• Both Cooked Millet as well as Cooked Long-grain Brown Rice lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Millet have 1.4 times more Omega 6 and 1.3 times more Protein than Cooked Long-grain Brown Rice.
• Both Cooked Millet and Cooked Long-grain Brown Rice offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Cooked Long-grain Brown Rice provide inadequate amounts of Omega 6
• Both Cooked Millet as well as Cooked Long-grain Brown Rice provide inadequate amounts of Omega 3 in 300 calories.