Comparing Nutrients in 5 ounces Millet, puffed VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Millet, puffed	13%	8%	79%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Millet, puffed	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.3% 502kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.8g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	2.97% 0.95g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	9.75% 0.16g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.65g	0.43% 0.072g	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	7.83% 10g	130g per day for Men 19-50 years
Sugars	1.08% 0.78g	2.7% 1.97g	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	1.45% 1.05g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	10% 3.83g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	33% 18.4g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Millet, puffed	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.27mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.3% 0.51mg	22% 0.28mg	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	38.3% 153μg	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	102% 92mg	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	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet, puffed	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	35.8% 150mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	NA	12% 0.27mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	1.67% 56.7mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.24mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	3.4% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet, puffed VS Boiled Broccoli per 5 oz

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

Lets compare vitamin content per 5 ounces of Millet, puffed vs Boiled Broccoli:

• 5 ounces of Millet, puffed have 6.2 times more Vitamin B1, 2.2 times more Vitamin B2, 8 times more Vitamin B3 and 1.8 times more Vitamin B6 than Boiled Broccoli.
• While 5 oz of Boiled and Drained Broccoli contain more Vitamin A, 1.4 times more Vitamin B9, more Vitamin C, 2.2 times more Vitamin E and 100.8 times more Vitamin K than Millet, puffed.
• 5 ounces of Millet, puffed have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Millet, puffed as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Millet, puffed vs Boiled Broccoli:

• 5 ounces of Millet, puffed have 11.5 times more Copper, 4.2 times more Iron, 5 times more Magnesium, 4 times more Phosphorus, 1.8 times more Selenium and 3.5 times more Zinc than Boiled Broccoli.
• While 5 oz of Boiled and Drained Broccoli contain 5 times more Calcium, 7.3 times more Potassium, 8.2 times more Sodium and 35.7 times more Water than Millet, puffed.
• 5 ounces of Millet, puffed lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Millet, puffed have 10.1 times more Energy, 8.3 times more Fat, 8.5 times more Saturated Fat, 36.6 times more Omega 6, 11.1 times more Carbohydrate and 5.5 times more Protein than Boiled Broccoli.
• Both Millet, puffed and Boiled Broccoli offer comparable quantities of Omega 3 and Fiber per five ounces.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6