Comparing Nutrients in 5 ounces Millet VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Millet	12%	10%	78%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Millet	Dried Beechnuts	Recommended Dietary Allowance
Energy	18.5% 536kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	6.17% 6g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	17% 2.86g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.4% 103g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	NA	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	31.7% 12g	NA	38g per day for Men 19-50 years
Protein	28% 15.6g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Millet	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.7% 0.6mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54% 16μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30% 120μg	40% 160μg	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	24.4% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.47% 0.071mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet	Dried Beechnuts	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	106% 0.95mg	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	53.3% 4.27mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	38.5% 162mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	101% 2.3mg	82.6% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	93% 42μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	57.7% 404mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	8.13% 276mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	6.96% 3.83μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet VS Dried Beechnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Millet versus 5 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Millet vs Dried Beechnuts:

• 5 ounces of Millet have 1.4 times more Vitamin B1 and 5.4 times more Vitamin B3 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.3 times more Vitamin B2, 1.8 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Raw Millet.
• Both Millet and Dried Beechnuts provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Millet have insufficient amounts of Vitamin C
• Both Raw Millet as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Millet vs Dried Beechnuts:

• 5 ounces of Millet have 1.2 times more Iron, more Magnesium, 1.2 times more Manganese, more Phosphorus and 4.7 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 5.2 times more Potassium and 7.6 times more Sodium than Raw Millet.
• Both Millet and Dried Beechnuts contain similar levels of Copper per five ounces.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Millet as well as Dried Beechnuts lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Millet have 2.2 times more Carbohydrate and 1.8 times more Protein than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.5 times more Energy, 11.8 times more Fat, 7.9 times more Saturated Fat, 14.4 times more Omega 3 and 9.1 times more Omega 6 than Raw Millet.