Comparing Nutrients in 500 calories Cooked Millet VS Oat Bran

Weight per 500 calories

• Cooked Millet: 420g
• Oat Bran: 203g

Raw Oat Bran has 2.1 times more energy per unit of mass than Cooked Millet, which is above average in comparison to other foods. Cooked Millet having average energy density.

Which food has more nutrients per 500 calories - Cooked Millet or Oat Bran?

Macros Ratio

	Protein	Fat	Carbs
Cooked Millet	12%	8%	80%
Oat Bran	17%	16%	67%

Macro Nutrients

	Cooked Millet	Oat Bran	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.33% 4.2g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	2.26% 0.72g	8.43% 2.7g	32g per day for Men 19-50 years
Omega 3	7.35% 0.12g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	12% 2g	31.6% 5.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.5% 99g	104% 135g	130g per day for Men 19-50 years
Sugars	0.75% 0.55g	4.07% 2.95g	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	14.4% 5.46g	82.4% 31.3g	38g per day for Men 19-50 years
Protein	26.3% 14.7g	62.8% 35g	56g per day for Men 19-50 years

Vitamins

	Cooked Millet	Oat Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.45mg	198% 2.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	34.4% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	60.6% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	25.8% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80μg	26.4% 106μg	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	0.56% 0.084mg	13.7% 2.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.05% 1.26μg	5.42% 6.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Millet	Oat Bran	Recommended Dietary Allowance
Calcium	1.26% 12.6mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	75% 0.68mg	91% 0.82mg	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	33% 2.65mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	114% 478mg	420mg per day for Men 19-50 years
Manganese	49.7% 1.14mg	498% 11.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	60% 420mg	213% 1492mg	700mg per day for Men 19-50 years
Potassium	7.66% 261mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	6.88% 3.8μg	167% 92μg	55μg per day for Men 19-50 years
Sodium	0.56% 8.4mg	0.54% 8.13mg	1500mg per day for Men 19-50 years
Zinc	34.8% 3.82mg	57.5% 6.32mg	11mg per day for Men 19-50 years
Water	8.1% 300g	0.36% 13.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Millet vs Oat Bran:

• Cooked Millet has 2.9 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Oat Bran.
• While Raw Oat Bran contains 5.3 times more Vitamin B1, 1.3 times more Vitamin B2, 4.2 times more Vitamin B5, 1.3 times more Vitamin B9, 24.4 times more Vitamin E and 5.2 times more Vitamin K than Cooked Millet.
• Both Cooked Millet as well as Raw Oat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Millet vs Oat Bran:

• Cooked Millet has 22.5 times more Water than Raw Oat Bran.
• While Raw Oat Bran contains 9.4 times more Calcium, 4.2 times more Iron, 2.6 times more Magnesium, 10 times more Manganese, 3.6 times more Phosphorus, 4.4 times more Potassium, 24.3 times more Selenium and 1.7 times more Zinc than Cooked Millet.
• Both Cooked Millet and Raw Oat Bran have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oat Bran contains 3.4 times more Fat, 3.7 times more Saturated Fat, 2.1 times more Omega 3, 2.7 times more Omega 6, 1.4 times more Carbohydrate, 5.7 times more Fiber and 2.4 times more Protein than Cooked Millet.
• Both Cooked Millet and Raw Oat Bran have similar amounts of Energy per 500 kcal.
• Both Cooked Millet as well as Raw Oat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.