Comparing Nutrients in 500 calories Cooked Millet VS Cooked Long-grain Brown Rice

Weight per 500 calories

• Cooked Millet: 420g
• Cooked Long-grain Brown Rice: 407g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 500 calories - Cooked Millet or Cooked Long-grain Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Cooked Millet	12%	8%	80%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Cooked Millet	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.33% 4.2g	4.07% 3.94g	97g per day for Men 19-50 years
Saturated Fat	2.26% 0.72g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	7.35% 0.12g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	12% 2g	8.5% 1.44g	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	80% 104g	130g per day for Men 19-50 years
Sugars	0.75% 0.55g	1.35% 0.98g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.98g	g per day for Men 19-50 years
Fiber	14.4% 5.46g	17% 6.5g	38g per day for Men 19-50 years
Protein	26.3% 14.7g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Millet	Cooked Long-grain Brown Rice	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	60.3% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	31% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	38.5% 0.5mg	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	9.15% 36.6μg	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	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.05% 1.26μg	0.68% 0.81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Millet	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	1.26% 12.6mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	75% 0.68mg	48% 0.43mg	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	28.5% 2.28mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	37.7% 159mg	420mg per day for Men 19-50 years
Manganese	49.7% 1.14mg	172% 3.96mg	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	60% 419mg	700mg per day for Men 19-50 years
Potassium	7.66% 261mg	10.3% 350mg	3400mg per day for Men 19-50 years
Selenium	6.88% 3.8μg	43% 23.6μg	55μg per day for Men 19-50 years
Sodium	0.56% 8.4mg	1.1% 16.3mg	1500mg per day for Men 19-50 years
Zinc	34.8% 3.82mg	26.2% 2.9mg	11mg per day for Men 19-50 years
Water	8.1% 300g	7.72% 286g	3700g per day for Men 19-50 years

Cooked Millet VS Cooked Long-grain Brown Rice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Millet or Cooked Long-grain Brown Rice?

Lets compare vitamin content per 500 calories of Cooked Millet vs Cooked Long-grain Brown Rice:

• 500 calories of Cooked Millet have 1.2 times more Vitamin B2 and 2.2 times more Vitamin B9 than Cooked Long-grain Brown Rice.
• While 500 kcal of Cooked Long-grain Brown Rice contain 1.6 times more Vitamin B1, 1.9 times more Vitamin B3 and 2.1 times more Vitamin B5 than Cooked Millet.
• Both Cooked Millet and Cooked Long-grain Brown Rice provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Cooked Long-grain Brown Rice have insufficient amounts of Vitamin B9
• Both Cooked Millet as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cooked Millet vs Cooked Long-grain Brown Rice:

• 500 calories of Cooked Millet have 1.6 times more Copper and 1.3 times more Zinc than Cooked Long-grain Brown Rice.
• While 500 kcal of Cooked Long-grain Brown Rice contain 3.5 times more Manganese, 1.3 times more Potassium and 6.2 times more Selenium than Cooked Millet.
• Both Cooked Millet and Cooked Long-grain Brown Rice contain similar levels of Iron, Magnesium and Phosphorus per 500 calories.
• 500 calories of Cooked Millet lack sufficient amounts of Potassium and Selenium
• Both Cooked Millet as well as Cooked Long-grain Brown Rice lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Millet have 1.4 times more Omega 6 and 1.3 times more Protein than Cooked Long-grain Brown Rice.
• Both Cooked Millet and Cooked Long-grain Brown Rice offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Cooked Long-grain Brown Rice provide inadequate amounts of Omega 6
• Both Cooked Millet as well as Cooked Long-grain Brown Rice provide inadequate amounts of Omega 3 in 500 calories.