Comparing Nutrients in 300 calories Cooked Oat Bran VS Millet

Weight per 300 calories

• Cooked Oat Bran: 750g
• Millet: 79.4g

Raw Millet has 9.5 times more energy per unit of mass than Cooked Oat Bran, which is high in comparison to other foods. Cooked Oat Bran having low energy density.

Discover which food has more nutrients per 300 calories - Cooked Oat Bran or Millet?

Macros Ratio

	Protein	Fat	Carbs
Cooked Oat Bran	19%	12%	69%
Millet	12%	10%	78%

Macro Nutrients

	Cooked Oat Bran	Millet	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.65% 6.45g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	3.82% 1.22g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	7.03% 0.11g	5.85% 0.094g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.43g	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	66% 85.8g	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	51.3% 19.5g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	43% 24g	15.6% 8.75g	56g per day for Men 19-50 years

Vitamins

	Cooked Oat Bran	Millet	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	28% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.75% 1.08mg	23.4% 3.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.4% 0.19mg	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	11.3% 45μg	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	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

	Cooked Oat Bran	Millet	Recommended Dietary Allowance
Calcium	7.5% 75mg	0.63% 6.35mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	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	82.5% 6.6mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	21.5% 90mg	420mg per day for Men 19-50 years
Manganese	314% 7.23mg	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	128% 893mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	20.3% 690mg	4.55% 155mg	3400mg per day for Men 19-50 years
Selenium	105% 57.8μg	3.9% 2.14μg	55μg per day for Men 19-50 years
Sodium	0.5% 7.5mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	36% 3.98mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	17% 630g	0.19% 6.9g	3700g per day for Men 19-50 years

Cooked Oat Bran VS Millet Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Oat Bran or Millet?

Lets compare vitamin content per 300 calories of Cooked Oat Bran vs Millet:

• 300 calories of Cooked Oat Bran have 3.6 times more Vitamin B1 and 2.4 times more Vitamin B5 than Millet.
• While 300 kcal of Raw Millet contain 3.5 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cooked Oat Bran.
• Both Cooked Oat Bran and Millet provide similar amounts of Vitamin B2 per 300 calories.
• Both Cooked Oat Bran as well as Raw Millet have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Oat Bran vs Millet:

• 300 calories of Cooked Oat Bran have 11.8 times more Calcium, 2.8 times more Iron, 3.3 times more Magnesium, 5.6 times more Manganese, 3.9 times more Phosphorus, 4.5 times more Potassium, 27 times more Selenium, 3 times more Zinc and 91.6 times more Water than Millet.
• Both Cooked Oat Bran and Millet contain similar levels of Copper per 300 calories.
• 300 calories of Millet lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Oat Bran have 1.9 times more Fat, 1.2 times more Omega 3, 1.5 times more Omega 6, 1.5 times more Carbohydrate, 2.9 times more Fiber and 2.8 times more Protein than Millet.
• Both Cooked Oat Bran and Millet offer comparable quantities of Energy per 300 calories.
• 300 calories of Millet provide inadequate amounts of Omega 3