Comparing Nutrients in 5 ounces Millet, puffed VS Snacks, corn-based, extruded, chips, unsalted

Macros Ratio

	Protein	Fat	Carbs
Millet, puffed	13%	8%	79%
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%

Macro Nutrients

	Millet, puffed	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Energy	17.3% 502kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.8g	49% 47.3g	97g per day for Men 19-50 years
Saturated Fat	2.97% 0.95g	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	9.75% 0.16g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.65g	137% 23.4g	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	62.6% 81.4g	130g per day for Men 19-50 years
Sugars	1.08% 0.78g	2.76% 2g	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	16.4% 6.24g	38g per day for Men 19-50 years
Protein	33% 18.4g	16.7% 9.36g	56g per day for Men 19-50 years

Vitamins

	Millet, puffed	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.27mg	13% 2.1mg	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	23% 0.3mg	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	2.5% 9.92μg	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	3.15% 2.83mg	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% 1.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	39.7% 47.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet, puffed	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	39.2% 0.35mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	35.8% 150mg	23.6% 99mg	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	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	1.67% 56.7mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	17.3% 9.5μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.24mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet, puffed VS Snacks, corn-based, extruded, chips, unsalted per 5 oz

Compare the macro and micronutrient content in 5 oz of Millet, puffed versus 5 oz of Snacks, corn-based, extruded, chips, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Millet, puffed vs Snacks, corn-based, extruded, chips, unsalted:

• 5 ounces of Millet, puffed have 2.8 times more Vitamin B1, 1.7 times more Vitamin B2, 3 times more Vitamin B3, 1.7 times more Vitamin B6 and 11.3 times more Vitamin B9 than Snacks, corn-based, extruded, chips, unsalted.
• While 5 oz of Snacks, corn-based, extruded, chips, unsalted contain more Vitamin C, 2.1 times more Vitamin E and 24 times more Vitamin K than Millet, puffed.
• 5 ounces of Millet, puffed have insufficient amounts of Vitamin C and Vitamin K
• 5 ounces of Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin B9
• Both Millet, puffed as well as Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Millet, puffed vs Snacks, corn-based, extruded, chips, unsalted:

• 5 ounces of Millet, puffed have 2.8 times more Copper, 1.7 times more Iron, 1.5 times more Magnesium, 1.4 times more Phosphorus and 1.9 times more Zinc than Snacks, corn-based, extruded, chips, unsalted.
• While 5 oz of Snacks, corn-based, extruded, chips, unsalted contain 15.5 times more Calcium, 4.6 times more Potassium and 2.3 times more Selenium 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 1.4 times more Carbohydrate and 2 times more Protein than Snacks, corn-based, extruded, chips, unsalted.
• While 5 oz of Snacks, corn-based, extruded, chips, unsalted contain 1.6 times more Energy, 9.8 times more Fat, 6.5 times more Saturated Fat, 5.4 times more Omega 3, 8.8 times more Omega 6 and 1.6 times more Fiber than Millet, puffed.