Comparing Nutrients in 500 calories Millet VS Blanched Almonds

Weight per 500 calories

• Millet: 132g
• Blanched Almonds: 84.7g

Blanched Almonds have 1.6 times more energy per unit of mass than Raw Millet, which is very high in comparison to other foods. Millet having high energy density.

Which food has more nutrients per 500 calories - Millet or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Millet	12%	10%	78%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Millet	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.6g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	9.76% 0.16g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	15.7% 2.67g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	12% 16g	130g per day for Men 19-50 years
Sugars	NA	5.4% 3.92g	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	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 3.78g	g per day for Men 19-50 years
Fiber	29.6% 11.2g	22% 8.4g	38g per day for Men 19-50 years
Protein	26% 14.6g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Millet	Blanched Almonds	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	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.5% 0.38mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.24mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	7.5% 0.097mg	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	10.4% 41.5μg	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	0.44% 0.066mg	134% 20mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	1.06% 10.6mg	20% 200mg	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	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	67.6% 1.56mg	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	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.44% 6.6mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Millet vs Blanched Almonds:

• Raw Millet has 3.4 times more Vitamin B1, 2.1 times more Vitamin B3, 4.2 times more Vitamin B5, 5.2 times more Vitamin B6 and 2.7 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Vitamin B2 and 304.3 times more Vitamin E than Raw Millet.
• Both Raw Millet as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Millet vs Blanched Almonds:

• Raw Millet has 1.4 times more Iron, 1.4 times more Manganese and 1.3 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 18.9 times more Calcium, 1.5 times more Magnesium and 2.2 times more Potassium than Raw Millet.
• Both Raw Millet and Blanched Almonds have similar amounts of Copper, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Millet has 46 times more Omega 3, 6.1 times more Carbohydrate and 1.3 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 8 times more Fat, 3.5 times more Saturated Fat and 3.9 times more Omega 6 than Raw Millet.
• Both Raw Millet and Blanched Almonds have similar amounts of Energy and Protein per 500 kcal.
• Both Raw Millet as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.