Comparing Nutrients in 500 calories Millet, puffed VS Valencia Oranges

Weight per 500 calories

• Millet, puffed: 141g
• Valencia Oranges: 1020g

Millet, puffed has 7.2 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Millet, puffed or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Millet, puffed	13%	8%	79%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Millet, puffed	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	9.7% 0.16g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.64g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	93% 121g	130g per day for Men 19-50 years
Sugars	1.07% 0.78g	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	10% 3.8g	67% 25.5g	38g per day for Men 19-50 years
Protein	32.8% 18.4g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Millet, puffed	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.24mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	49.5% 0.64mg	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	99% 398μg	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	550% 495mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 1.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet, puffed	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	42% 0.38mg	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	49.6% 3.97mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	NA	10.2% 0.23mg	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	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	1.66% 56.5mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.06mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	20.3% 2.23mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	0.095% 3.53g	24% 881g	3700g per day for Men 19-50 years

Millet, Puffed VS Valencia Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Millet, puffed or Valencia Oranges?

Lets compare vitamin content per 500 calories of Millet, puffed vs Valencia Oranges:

• 500 calories of Millet, puffed have 2.2 times more Vitamin B3 than Valencia Oranges.
• While 500 kcal of Raw Valencia Oranges contain more Vitamin A, 1.6 times more Vitamin B1, 1.3 times more Vitamin B6, 3.6 times more Vitamin B9 and more Vitamin C than Millet, puffed.
• Both Millet, puffed and Valencia Oranges provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Millet, puffed have insufficient amounts of Vitamin A and Vitamin C
• Both Millet, puffed as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Millet, puffed vs Valencia Oranges:

• 500 calories of Millet, puffed have 2.6 times more Copper, 4.3 times more Iron, 1.5 times more Magnesium, 2.2 times more Phosphorus and 3.6 times more Zinc than Valencia Oranges.
• While 500 kcal of Raw Valencia Oranges contain 36.1 times more Calcium, 32.3 times more Potassium and 249.5 times more Water than Millet, puffed.
• 500 calories of Millet, puffed lack sufficient amounts of Calcium and Potassium
• 500 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Millet, puffed have 5.9 times more Omega 6 and 1.7 times more Protein than Valencia Oranges.
• While 500 kcal of Raw Valencia Oranges contain 6.7 times more Fiber than Millet, puffed.
• Both Millet, puffed and Valencia Oranges offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Millet, puffed provide inadequate amounts of Omega 3
• 500 calories of Valencia Oranges provide inadequate amounts of Omega 6