Comparing Nutrients in 300 calories Blanched Almonds VS Millet

Weight per 300 calories

• Blanched Almonds: 50.8g
• Millet: 79.4g

Blanched Almonds have 1.6 times more energy per 100g than Millet. It has very high energy density when compared to other foods. Raw Millet having high energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Millet?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Millet	12%	10%	78%

Macro Nutrients

	Blanched Almonds	Millet	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	5.85% 0.094g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	9.4% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	44.5% 58g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	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	0% 0g	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	% 0.015g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	19.4% 11g	15.6% 8.75g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Millet	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	28% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	23.4% 3.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	30% 9.05μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.23% 25μg	17% 67.5μg	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	80.5% 12mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.6% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Millet	Recommended Dietary Allowance
Calcium	12% 120mg	0.63% 6.35mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	66% 0.6mg	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	21% 1.67mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	21.5% 90mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	56.3% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35% 245mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	4.55% 155mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	3.9% 2.14μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.19% 6.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blanched Almonds vs Millet:

• Blanched Almonds have 1.6 times more Vitamin B2 and 304.3 times more Vitamin E than Raw Millet.
• While Raw Millet contains 3.4 times more Vitamin B1, 2.1 times more Vitamin B3, 4.2 times more Vitamin B5, 5.2 times more Vitamin B6 and 2.7 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Raw Millet have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Millet:

• Blanched Almonds have 18.9 times more Calcium, 1.5 times more Magnesium and 2.2 times more Potassium than Raw Millet.
• While Raw Millet contains 1.4 times more Iron, 1.4 times more Manganese and 1.3 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Raw Millet have similar amounts of Copper, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 8 times more Fat, 3.5 times more Saturated Fat, 3.9 times more Omega 6 and 1.2 times more Protein than Raw Millet.
• While Raw Millet contains 46 times more Omega 3, 6.1 times more Carbohydrate and 1.3 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Raw Millet have similar amounts of Energy per 300 kcal.
• Both Blanched Almonds as well as Raw Millet have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.