Comparing Nutrients in 500 calories Millet VS Toasted Sunflower Seeds

Weight per 500 calories

• Millet: 132g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt 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.

Discover which food has more nutrients per 500 calories - Millet or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Millet	12%	10%	78%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Millet	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.6g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	9.76% 0.16g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	15.7% 2.67g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	NA	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	29.6% 11.2g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	26% 14.6g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Millet	Toasted Sunflower Seeds	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	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.5% 0.38mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.24mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	50% 0.65mg	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	48% 192μg	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	1.26% 1.13mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.06% 10.6mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	165% 1.5mg	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	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	74.2% 1.7mg	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	134% 935mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	NA	55μg per day for Men 19-50 years
Sodium	0.44% 6.6mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.022% 0.81g	3700g per day for Men 19-50 years

Millet VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Millet or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Millet vs Toasted Sunflower Seeds:

• 500 calories of Millet have 2.1 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.8 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 5.1 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Millet.
• Both Raw Millet as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Millet vs Toasted Sunflower Seeds:

• 500 calories of Millet have 1.4 times more Magnesium and 1.3 times more Manganese than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Copper, 1.4 times more Iron, 2.5 times more Phosphorus, 1.5 times more Potassium and 1.9 times more Zinc than Raw Millet.
• 500 calories of Millet lack sufficient amounts of Potassium
• Both Raw Millet as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Millet have 5.8 times more Carbohydrate and 1.2 times more Fiber than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 8.2 times more Fat, 5 times more Saturated Fat and 11.3 times more Omega 6 than Raw Millet.
• Both Millet and Toasted Sunflower Seeds offer comparable quantities of Energy and Protein per 500 calories.
• Both Raw Millet as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 500 calories.