Comparing Nutrients in 500 calories Millet VS Almond paste

Weight per 500 calories

• Millet: 132g
• Almond paste: 109g

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

Discover which food has more nutrients per 500 calories - Millet or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Millet	12%	10%	78%
Almond paste	8%	52%	40%

Macro Nutrients

	Millet	Almond paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.6g	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	9.76% 0.16g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	15.7% 2.67g	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	40% 52g	130g per day for Men 19-50 years
Sugars	NA	54.6% 39.6g	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	29.6% 11.2g	13.8% 5.24g	38g per day for Men 19-50 years
Protein	26% 14.6g	17.5% 9.83g	56g per day for Men 19-50 years

Vitamins

	Millet	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.4% 0.56mg	7.46% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.5% 0.38mg	34.8% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.24mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	2.47% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	3.02% 0.039mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	50.3% 15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28% 112μg	20% 79.7μg	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	0.12% 0.11mg	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	0.44% 0.066mg	99% 14.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet	Almond paste	Recommended Dietary Allowance
Calcium	1.06% 10.6mg	18.8% 188mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	55% 0.5mg	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	49.8% 4mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	33.8% 142mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	40.6% 0.93mg	2.3mg per day for Men 19-50 years
Molybdenum	86.7% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	54% 377mg	40.2% 282mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	8.34% 4.6μg	55μg per day for Men 19-50 years
Sodium	0.44% 6.6mg	0.66% 9.83mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.42% 15.4g	3700g per day for Men 19-50 years

Millet VS Almond Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Millet or Almond paste?

Lets compare vitamin content per 500 calories of Millet vs Almond paste:

• 500 calories of Millet have 6.2 times more Vitamin B1, 4 times more Vitamin B3, 9.1 times more Vitamin B5, 12.9 times more Vitamin B6 and 1.4 times more Vitamin B9 than Almond paste.
• While 500 kcal of Almond paste contain 223.5 times more Vitamin E than Raw Millet.
• Both Millet and Almond paste provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Millet have insufficient amounts of Vitamin E
• 500 calories of Almond paste have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6
• Both Raw Millet as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Millet vs Almond paste:

• 500 calories of Millet have 2 times more Copper, 2.3 times more Iron, 2.3 times more Manganese, 1.3 times more Phosphorus and 1.4 times more Zinc than Almond paste.
• While 500 kcal of Almond paste contain 17.7 times more Calcium and 1.3 times more Potassium than Raw Millet.
• Both Millet and Almond paste contain similar levels of Magnesium per 500 calories.
• 500 calories of Millet lack sufficient amounts of Calcium and Potassium
• Both Raw Millet as well as Almond paste lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Millet have 1.8 times more Carbohydrate, 2.1 times more Fiber and 1.5 times more Protein than Almond paste.
• While 500 kcal of Almond paste contain 5.4 times more Fat, 1.4 times more Omega 3 and 2.3 times more Omega 6 than Raw Millet.
• Both Millet and Almond paste offer comparable quantities of Energy per 500 calories.
• 500 calories of Millet provide inadequate amounts of Omega 3