Comparing Nutrients in 500 calories Blanched Almonds VS Millet

Weight per 500 calories

• Blanched Almonds: 84.7g
• Millet: 132g

Blanched Almonds have 1.6 times more energy per 100g than Millet. It has very high energy density when compared to other foods. Raw Millet having high energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Blanched Almonds	Millet	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	46.4% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	39% 6.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	50.3% 15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.5μg	28% 112μg	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	134% 20mg	0.44% 0.066mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Millet	Recommended Dietary Allowance
Calcium	20% 200mg	1.06% 10.6mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	110% 0.99mg	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	34.7% 2.78mg	49.8% 4mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	94% 2.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	86.7% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	58.2% 408mg	54% 377mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0.44% 6.6mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	0.31% 11.5g	3700g per day for Men 19-50 years

Blanched Almonds VS Millet Nutrients Per 500 Kcal

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

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

• 500 calories of Blanched Almonds have 1.6 times more Vitamin B2 and 304.3 times more Vitamin E than Millet.
• While 500 kcal of Raw Millet contain 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.
• 500 calories of Blanched Almonds have insufficient amounts of Vitamin B5 and Vitamin B6
• 500 calories of Millet have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Raw Millet have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Blanched Almonds vs Millet:

• 500 calories of Blanched Almonds have 18.9 times more Calcium, 1.5 times more Magnesium and 2.2 times more Potassium than Millet.
• While 500 kcal of Raw Millet contain 1.4 times more Iron and 1.4 times more Manganese than Blanched Almonds.
• Both Blanched Almonds and Millet contain similar levels of Copper, Phosphorus and Zinc per 500 calories.
• 500 calories of Millet lack sufficient amounts of Calcium and Potassium
• Both Blanched Almonds as well as Raw Millet lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blanched Almonds have 8 times more Fat, 3.5 times more Saturated Fat, 3.9 times more Omega 6 and 1.2 times more Protein than Millet.
• While 500 kcal of Raw Millet contain 6.1 times more Carbohydrate and 1.3 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Millet offer comparable quantities of Energy per 500 calories.
• Both Blanched Almonds as well as Raw Millet provide inadequate amounts of Omega 3 in 500 calories.