Comparing Nutrients in 300 calories Oranges with Peel VS Millet

Weight per 300 calories

• Oranges with Peel: 476g
• Millet: 79.4g

Raw Millet has 6 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Oranges with Peel or Millet?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Millet	12%	10%	78%

Macro Nutrients

	Oranges with Peel	Millet	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	5.85% 0.094g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	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	56.8% 74g	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	56.4% 21.4g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	11% 6.2g	15.6% 8.75g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Millet	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	28% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	23.4% 3.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	35.7% 143μg	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	376% 338mg	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

	Oranges with Peel	Millet	Recommended Dietary Allowance
Calcium	33.3% 333mg	0.63% 6.35mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	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	47.6% 3.8mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	21.5% 90mg	420mg per day for Men 19-50 years
Manganese	NA	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	15% 105mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	4.55% 155mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	3.9% 2.14μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.19% 6.9g	3700g per day for Men 19-50 years

Oranges With Peel VS Millet Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Millet?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Millet:

• 300 calories of Oranges with Peel have more Vitamin A, 1.4 times more Vitamin B1, 2.3 times more Vitamin B5, 1.5 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Millet.
• While 300 kcal of Raw Millet contain 1.6 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Millet provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Millet have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Oranges with Peel as well as Raw Millet have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Millet:

• 300 calories of Oranges with Peel have 52.5 times more Calcium, 1.6 times more Iron, 6 times more Potassium, 1.6 times more Selenium and 57 times more Water than Millet.
• While 300 kcal of Raw Millet contain 2.2 times more Copper, 1.4 times more Magnesium, 2.2 times more Phosphorus and 2.5 times more Zinc than Raw Oranges with Peel .
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Millet lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.3 times more Carbohydrate and 3.2 times more Fiber than Millet.
• While 300 kcal of Raw Millet contain 7.6 times more Omega 6 and 1.4 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Millet offer comparable quantities of Energy per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Raw Millet provide inadequate amounts of Omega 3 in 300 calories.