Comparing Nutrients in 5 ounces Cooked Millet VS Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Millet	12%	8%	80%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Cooked Millet	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	5.8% 169kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	1.46% 1.4g	4.68% 4.54g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	2.6% 0.84g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	8.07% 1.37g	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	83% 108g	130g per day for Men 19-50 years
Sugars	0.25% 0.18g	1.3% 0.94g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.94g	g per day for Men 19-50 years
Fiber	4.85% 1.84g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	8.9% 4.98g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Millet	Long-grain Brown Rice	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	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.94% 0.12mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.85% 0.24mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	23.6% 7.07μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	8.15% 32.6μg	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	5.67% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Millet	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	47.6% 0.43mg	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	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	15% 62.4mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	16.8% 0.39mg	176% 4.04mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	201% 91μg	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	63% 441mg	700mg per day for Men 19-50 years
Potassium	2.6% 88mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	44% 24.2μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	2.74% 101g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Millet VS Long-grain Brown Rice per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Millet versus 5 oz of Long-grain Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Millet vs Long-grain Brown Rice:

• 5 oz of Raw Long-grain Brown Rice contain 5.1 times more Vitamin B1, 4.9 times more Vitamin B3, 6.2 times more Vitamin B5, 4.4 times more Vitamin B6 and 30 times more Vitamin E than Cooked Millet.
• Both Cooked Millet and Long-grain Brown Rice provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Cooked Millet have insufficient amounts of Vitamin E
• Both Cooked Millet as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cooked Millet vs Long-grain Brown Rice:

• 5 oz of Raw Long-grain Brown Rice contain 1.9 times more Copper, 2 times more Iron, 2.6 times more Magnesium, 10.5 times more Manganese, 3.1 times more Phosphorus, 4 times more Potassium, 19 times more Selenium and 2.3 times more Zinc than Cooked Millet.
• 5 ounces of Cooked Millet lack sufficient amounts of Potassium and Selenium
• Both Cooked Millet as well as Raw Long-grain Brown Rice lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Long-grain Brown Rice contain 3.1 times more Energy, 3.2 times more Fat, 2 times more Omega 6, 3.2 times more Carbohydrate, 2.8 times more Fiber and 2.1 times more Protein than Cooked Millet.
• 5 ounces of Cooked Millet provide inadequate amounts of Omega 3