Comparing Nutrients in 5 ounces Cooked Millet VS Cooked Oat Bran

Macros Ratio

	Protein	Fat	Carbs
Cooked Millet	12%	8%	80%
Cooked Oat Bran	19%	12%	69%

Macro Nutrients

	Cooked Millet	Cooked Oat Bran	Recommended Dietary Allowance
Energy	5.8% 169kcal	1.96% 56.7kcal	2900kcal per day for Men 19-50 years
Fat	1.46% 1.4g	1.26% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 33.6g	12.5% 16.2g	130g per day for Men 19-50 years
Sugars	0.25% 0.18g	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	4.85% 1.84g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	8.9% 4.98g	8.13% 4.55g	56g per day for Men 19-50 years

Vitamins

	Cooked Millet	Cooked Oat Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.94% 0.12mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	1.28% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.85% 0.24mg	6.15% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	2.13% 8.5μg	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	0.19% 0.028mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Millet	Cooked Oat Bran	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	10.4% 0.094mg	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	11% 0.89mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	15% 62.4mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	16.8% 0.39mg	59.4% 1.37mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20.2% 142mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	2.6% 88mg	3.84% 130mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	2.74% 101g	3.2% 119g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Millet vs Cooked Oat Bran:

• Cooked Millet has 2.4 times more Vitamin B2, 9.2 times more Vitamin B3, 4.3 times more Vitamin B6 and 3.2 times more Vitamin B9 than Cooked Oat Bran.
• While Cooked Oat Bran contains 1.5 times more Vitamin B1 and 1.3 times more Vitamin B5 than Cooked Millet.
• Both Cooked Millet as well as Cooked Oat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Millet vs Cooked Oat Bran:

• Cooked Millet has 2.4 times more Copper and 1.7 times more Zinc than Cooked Oat Bran.
• While Cooked Oat Bran contains 3.3 times more Calcium, 1.4 times more Iron, 3.5 times more Manganese, 1.5 times more Potassium and 8.6 times more Selenium than Cooked Millet.
• Both Cooked Millet and Cooked Oat Bran have similar amounts of Magnesium, Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Millet has 3 times more Energy, 1.9 times more Omega 3, 1.5 times more Omega 6 and 2.1 times more Carbohydrate than Cooked Oat Bran.
• While Cooked Oat Bran contains 2 times more Fiber than Cooked Millet.
• Both Cooked Millet and Cooked Oat Bran have similar amounts of Fat and Protein per 5 oz.
• Both Cooked Millet as well as Cooked Oat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.