Comparing Nutrients in 5 ounces Millet, puffed VS Rice Sake

Macros Ratio

	Protein	Fat	Carbs
Millet, puffed	13%	8%	79%
Rice Sake	9%	0%	91%

Macro Nutrients

	Millet, puffed	Rice Sake	Recommended Dietary Allowance
Energy	17.3% 502kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.8g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	2.97% 0.95g	0% 0g	32g per day for Men 19-50 years
Omega 3	9.75% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.65g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.2% 113g	5.45% 7.1g	130g per day for Men 19-50 years
Sugars	1.08% 0.78g	0% 0g	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	10% 3.83g	0% 0g	38g per day for Men 19-50 years
Protein	33% 18.4g	1.27% 0.71g	56g per day for Men 19-50 years

Vitamins

	Millet, puffed	Rice Sake	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.27mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.3% 0.51mg	0% 0mg	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	28% 112μg	0% 0μg	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	6.24% 0.94mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet, puffed	Rice Sake	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	1.4% 0.013mg	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	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	35.8% 150mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	54% 377mg	1.2% 8.5mg	700mg per day for Men 19-50 years
Potassium	1.67% 56.7mg	1.04% 35.4mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.24mg	0.26% 0.028mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet, puffed VS Rice Sake per 5 oz

Compare the macro and micronutrient content in 5 oz of Millet, puffed versus 5 oz of Rice Sake to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Millet, puffed vs Rice Sake:

• 5 ounces of Millet, puffed have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin E than Rice Sake.
• 5 ounces of Rice Sake have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E
• Both Millet, puffed as well as Rice Sake have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Millet, puffed vs Rice Sake:

• 5 ounces of Millet, puffed have 78 times more Copper, 28.1 times more Iron, 17.7 times more Magnesium, 44.3 times more Phosphorus, 2.1 times more Selenium and 79 times more Zinc than Rice Sake.
• While 5 oz of Rice Sake contain 31.4 times more Water than Millet, puffed.
• 5 ounces of Rice Sake lack sufficient amounts of Copper, Iron, Magnesium, Phosphorus and Zinc
• Both Millet, puffed as well as Rice Sake lack sufficient amounts of Calcium and Potassium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Millet, puffed have 2.6 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 16 times more Carbohydrate, more Fiber and 26 times more Protein than Rice Sake.
• 5 ounces of Rice Sake provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein