Comparing Nutrients in 300 calories Dried Beechnuts VS Millet

Weight per 300 calories

• Dried Beechnuts: 52g
• Millet: 79.4g

Dried Beechnuts have 1.5 times more energy per 100g than Millet. It has very high energy density when compared to other foods. Raw Millet having high energy density.

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Millet?

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Millet	12%	10%	78%

Macro Nutrients

	Dried Beechnuts	Millet	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	5.85% 0.094g	1.6g per day for Men 19-50 years
Omega 6	56.3% 9.58g	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	13.4% 17.4g	44.5% 58g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	17.8% 6.75g	38g per day for Men 19-50 years
Protein	5.77% 3.23g	15.6% 8.75g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Millet	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	28% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	23.4% 3.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.64% 0.48mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.4% 0.36mg	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	14.7% 59μg	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	8.97% 8.07mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.6% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Millet	Recommended Dietary Allowance
Calcium	0.052% 0.52mg	0.63% 6.35mg	1000mg per day for Men 19-50 years
Copper	38.8% 0.35mg	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	16% 1.3mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	21.5% 90mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	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	0% 0mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	4.55% 155mg	3400mg per day for Men 19-50 years
Selenium	NA	3.9% 2.14μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	0.093% 3.44g	0.19% 6.9g	3700g per day for Men 19-50 years

Dried Beechnuts VS Millet Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Millet?

Lets compare vitamin content per 300 calories of Dried Beechnuts vs Millet:

• 300 calories of Dried Beechnuts have more Vitamin C than Millet.
• While 300 kcal of Raw Millet contain 2.1 times more Vitamin B1, 8.2 times more Vitamin B3 and 1.4 times more Vitamin B5 than Dried Beechnuts.
• Both Dried Beechnuts and Millet provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 300 calories.
• 300 calories of Dried Beechnuts have insufficient amounts of Vitamin B3
• 300 calories of Millet have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Raw Millet have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Dried Beechnuts vs Millet:

• 300 calories of Dried Beechnuts have 3.4 times more Potassium than Millet.
• While 300 kcal of Raw Millet contain 1.7 times more Copper, 1.9 times more Iron, more Magnesium, 1.9 times more Manganese, more Phosphorus and 7.1 times more Zinc than Dried Beechnuts.
• 300 calories of Dried Beechnuts lack sufficient amounts of Magnesium, Phosphorus and Zinc
• 300 calories of Millet lack sufficient amounts of Potassium
• Both Dried Beechnuts as well as Raw Millet lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Beechnuts have 7.8 times more Fat, 5.2 times more Saturated Fat, 9.5 times more Omega 3 and 6 times more Omega 6 than Millet.
• While 300 kcal of Raw Millet contain 3.3 times more Carbohydrate and 2.7 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Millet offer comparable quantities of Energy per 300 calories.
• 300 calories of Dried Beechnuts provide inadequate amounts of Protein
• 300 calories of Millet provide inadequate amounts of Omega 3