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

Weight per 300 calories

• Millet: 79.4g
• Long-grain Brown Rice: 81.7g

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

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

Macros Ratio

	Protein	Fat	Carbs
Millet	12%	10%	78%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Millet	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.45% 3.35g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	5.85% 0.094g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.5% 58g	48% 62.3g	130g per day for Men 19-50 years
Sugars	NA	0.74% 0.54g	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	% 0.54g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	7.74% 2.94g	38g per day for Men 19-50 years
Protein	15.6% 8.75g	11% 6.16g	56g per day for Men 19-50 years

Vitamins

	Millet	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	28% 0.33mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	5.97% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.4% 3.75mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	30% 9.05μg	13.6% 4.08μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	4.7% 19μg	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	0.26% 0.04mg	3.27% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.6% 0.71μg	0.41% 0.49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	0.63% 6.35mg	0.74% 7.36mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	27.4% 0.25mg	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	30% 2.4mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	21.5% 90mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	56.3% 1.3mg	101% 2.33mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.4μg	116% 52.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	32.3% 226mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	4.55% 155mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	3.9% 2.14μg	25.4% 14μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.27% 4.1mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	0.19% 6.9g	0.26% 9.65g	3700g per day for Men 19-50 years

Millet VS Long-grain Brown Rice Nutrients Per 300 Kcal

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

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

• 300 calories of Millet have 3 times more Vitamin B2, 2.2 times more Vitamin B7 and 3.6 times more Vitamin B9 than Long-grain Brown Rice.
• While 300 kcal of Raw Long-grain Brown Rice contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Millet.
• 300 calories of Long-grain Brown Rice have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Millet as well as Raw 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 Millet vs Long-grain Brown Rice:

• 300 calories of Millet have 2.4 times more Copper and 2.3 times more Iron than Long-grain Brown Rice.
• While 300 kcal of Raw Long-grain Brown Rice contain 1.8 times more Manganese, 2.2 times more Molybdenum, 1.3 times more Potassium, 6.5 times more Selenium and 1.3 times more Zinc than Raw Millet.
• Both Millet and Long-grain Brown Rice contain similar levels of Magnesium and Phosphorus per 300 calories.
• 300 calories of Millet lack sufficient amounts of Potassium and Selenium
• Both Raw Millet as well as Raw Long-grain Brown Rice lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Millet have 2 times more Omega 6, 2.3 times more Fiber and 1.4 times more Protein than Long-grain Brown Rice.
• Both Millet and Long-grain Brown Rice offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Long-grain Brown Rice provide inadequate amounts of Omega 6
• Both Raw Millet as well as Raw Long-grain Brown Rice provide inadequate amounts of Omega 3 in 300 calories.