Comparing Nutrients in 500 calories Long-grain Brown Rice VS Millet

Weight per 500 calories

• Long-grain Brown Rice: 136g
• Millet: 132g

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

Discover which food has more nutrients per 500 calories - Long-grain Brown Rice or Millet?

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Millet	12%	10%	78%

Macro Nutrients

	Long-grain Brown Rice	Millet	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.36g	5.75% 5.6g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	2.72% 0.044g	9.76% 0.16g	1.6g per day for Men 19-50 years
Omega 6	7.76% 1.3g	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	80% 104g	74% 96g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.9g	NA	g per day for Men 19-50 years
Fiber	13% 4.9g	29.6% 11.2g	38g per day for Men 19-50 years
Protein	18.3% 10.3g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Millet	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.4% 0.74mg	46.4% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.96% 0.13mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.85mg	39% 6.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22.7% 6.8μg	50.3% 15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.83% 31.3μg	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	5.45% 0.82mg	0.44% 0.066mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.68% 0.82μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Millet	Recommended Dietary Allowance
Calcium	1.23% 12.3mg	1.06% 10.6mg	1000mg per day for Men 19-50 years
Copper	45.7% 0.41mg	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	22% 1.76mg	49.8% 4mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	94% 2.16mg	2.3mg per day for Men 19-50 years
Molybdenum	193% 87μg	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	60.5% 424mg	54% 377mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	42.4% 23.3μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.45% 6.8mg	0.44% 6.6mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.31% 11.5g	3700g per day for Men 19-50 years

Long-grain Brown Rice VS Millet Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Long-grain Brown Rice or Millet?

Lets compare vitamin content per 500 calories of Long-grain Brown Rice vs Millet:

• 500 calories of Long-grain Brown Rice have 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Millet.
• While 500 kcal of Raw Millet contain 3 times more Vitamin B2, 2.2 times more Vitamin B7 and 3.6 times more Vitamin B9 than Raw Long-grain Brown Rice.
• 500 calories of Long-grain Brown Rice have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Long-grain Brown Rice as well as Raw Millet have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Long-grain Brown Rice vs Millet:

• 500 calories of Long-grain Brown Rice have 1.8 times more Manganese, 2.2 times more Molybdenum, 1.3 times more Potassium, 6.5 times more Selenium and 1.3 times more Zinc than Millet.
• While 500 kcal of Raw Millet contain 2.4 times more Copper and 2.3 times more Iron than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Millet contain similar levels of Magnesium and Phosphorus per 500 calories.
• 500 calories of Millet lack sufficient amounts of Potassium and Selenium
• Both Raw Long-grain Brown Rice as well as Raw Millet lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Millet contain 2 times more Omega 6, 2.3 times more Fiber and 1.4 times more Protein than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Millet offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Long-grain Brown Rice provide inadequate amounts of Omega 6
• Both Raw Long-grain Brown Rice as well as Raw Millet provide inadequate amounts of Omega 3 in 500 calories.