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Comparing Nutrients in 300 calories Millet, puffedVS Valencia Oranges

Weight per 300 calories

Millet, puffed
84.7g
Valencia Oranges
612g

Millet, puffed has 7.2 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Millet, puffed or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Millet, puffed
13%
8%
79%
Valencia Oranges
8%
5%
87%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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2.97%2.9g
Fat
1.9%1.84g
2.9 gvs1.84 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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1.77%0.57g
Saturated Fat
0.67%0.21g
0.57 gvs0.21 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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5.83%0.093g
Omega 3
6.12%0.098g
0.093 gvs0.098 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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9.3%1.6g
Omega 6
1.6%0.27g
1.6 gvs0.27 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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52%67.8g
Carbohydrate
56%72.8g
67.8 gvs72.8 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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0.64%0.47g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.47 gvsNA g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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6.02%2.3g
Fiber
40.3%15.3g
2.3 gvs15.3 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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19.7%11g
Protein
11.4%6.37g
11 gvs6.37 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
8.16%73.5μg
RAE, retinol activity equivalents
0 μgvs73.5 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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27.5%0.33mg
Vitamin B1
44.4%0.53mg
Thiamine
0.33 mgvs0.53 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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17.6%0.23mg
Vitamin B2
19%0.24mg
Riboflavin
0.23 mgvs0.24 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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23.4%3.75mg
Vitamin B3
10.5%1.68mg
Niacin, nicotinic acid, niacinamide
3.75 mgvs1.68 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
30.6%1.53mg
Pantothenic acid
NA mgvs1.53 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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23.5%0.31mg
Vitamin B6
29.7%0.39mg
Pyridoxine
0.31 mgvs0.39 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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16.7%67μg
Vitamin B9
59.7%239μg
Folates and Folic Acid
67 μgvs239 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
330%297mg
Ascorbic acid
0 mgvs297 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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3.73%0.56mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.56 mgvsNA mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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0.99%1.2μg
Vitamin K
NA
Phytomenadione or phylloquinone
1.2 μgvsNA μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

0.68%6.78mg
Calcium
24.5%245mg
6.78 mgvs245 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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66%0.59mg
Copper
25%0.23mg
0.59 mgvs0.23 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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29.8%2.4mg
Iron
6.9%0.55mg
2.4 mgvs0.55 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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21.4%90mg
Magnesium
14.6%61.2mg
90 mgvs61.2 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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NA
Manganese
6.12%0.14mg
NA mgvs0.14 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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32.2%225mg
Phosphorus
15%104mg
225 mgvs104 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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1%34mg
Potassium
32.2%1096mg
34 mgvs1096 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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4.47%2.46μg
Selenium
NA
2.46 μgvsNA μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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0.28%4.24mg
Sodium
0%0mg
4.24 mgvs0 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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12%1.34mg
Zinc
3.34%0.37mg
1.34 mgvs0.37 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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0.057%2.1g
Water
14.3%529g
2.1 gvs529 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Millet, Puffed VS Valencia Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Millet, puffed or Valencia Oranges?

Lets compare vitamin content per 300 calories of Millet, puffed vs Valencia Oranges:

Comparing minerals per 300 calories for Millet, puffed vs Valencia Oranges:

Comparison of macro-nutrients per 300 calories:




Compare more foods per 300 kcal: