Comparing Nutrients in 500 calories Millet, puffed VS Boiled Broccoli

Weight per 500 calories

• Millet, puffed: 141g
• Boiled Broccoli: 1429g

Millet, puffed has 10.1 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Discover which food has more nutrients per 500 calories - Millet, puffed or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Millet, puffed	13%	8%	79%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Millet, puffed	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	9.7% 0.16g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.64g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	79% 103g	130g per day for Men 19-50 years
Sugars	1.07% 0.78g	27.4% 20g	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	14.6% 10.6g	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	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	10% 3.8g	124% 47g	38g per day for Men 19-50 years
Protein	32.8% 18.4g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Millet, puffed	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.24mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	220% 2.86mg	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	28% 112μg	386% 1543μg	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	1030% 927mg	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	6.2% 0.93mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 1.98μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet, puffed	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	49.6% 3.97mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	NA	120% 2.77mg	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	53.7% 376mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	1.66% 56.5mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.06mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	20.3% 2.23mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	0.095% 3.53g	34.5% 1275g	3700g per day for Men 19-50 years

Millet, Puffed VS Boiled Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Millet, puffed or Boiled Broccoli?

Lets compare vitamin content per 500 calories of Millet, puffed vs Boiled Broccoli:

• 500 kcal of Boiled and Drained Broccoli contain more Vitamin A, 1.6 times more Vitamin B1, 4.6 times more Vitamin B2, 1.3 times more Vitamin B3, 5.6 times more Vitamin B6, 13.8 times more Vitamin B9, more Vitamin C, 22.2 times more Vitamin E and 1019.4 times more Vitamin K than Millet, puffed.
• 500 calories of Millet, puffed have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Millet, puffed as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Millet, puffed vs Boiled Broccoli:

• 500 kcal of Boiled and Drained Broccoli contain 50.6 times more Calcium, 2.4 times more Iron, 2 times more Magnesium, 2.5 times more Phosphorus, 74.1 times more Potassium, 5.6 times more Selenium, 82.9 times more Sodium, 2.9 times more Zinc and 361.1 times more Water than Millet, puffed.
• Both Millet, puffed and Boiled Broccoli contain similar levels of Copper per 500 calories.
• 500 calories of Millet, puffed lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Millet, puffed have 3.6 times more Omega 6 than Boiled Broccoli.
• While 500 kcal of Boiled and Drained Broccoli contain 10.9 times more Omega 3, 25.6 times more Sugars, 12.4 times more Fiber and 1.9 times more Protein than Millet, puffed.
• Both Millet, puffed and Boiled Broccoli offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Millet, puffed provide inadequate amounts of Omega 3
• 500 calories of Boiled Broccoli provide inadequate amounts of Omega 6