Comparing Nutrients in 5 ounces Millet VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Millet	12%	10%	78%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Millet	Roasted Cashews	Recommended Dietary Allowance
Energy	18.5% 536kcal	28% 814kcal	2900kcal per day for Men 19-50 years
Fat	6.17% 6g	67.7% 65.7g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	40.6% 13g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	17% 2.86g	64% 11g	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	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	NA	9.8% 7.1g	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	11% 4.25g	38g per day for Men 19-50 years
Protein	28% 15.6g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Millet	Roasted Cashews	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	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	34.6% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	28% 0.36mg	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	24.5% 98μg	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	0.47% 0.071mg	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet	Roasted Cashews	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	350% 3.15mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	38.5% 162mg	87.7% 369mg	420mg per day for Men 19-50 years
Manganese	101% 2.3mg	51% 1.17mg	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	99% 695mg	700mg per day for Men 19-50 years
Potassium	8.13% 276mg	23.6% 801mg	3400mg per day for Men 19-50 years
Selenium	6.96% 3.83μg	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	0.065% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet VS Roasted Cashews per 5 oz

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

Lets compare vitamin content per 5 ounces of Millet vs Roasted Cashews:

• 5 ounces of Millet have 2.1 times more Vitamin B1, 1.5 times more Vitamin B2, 3.4 times more Vitamin B3, 1.5 times more Vitamin B6 and 1.2 times more Vitamin B9 than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain 1.4 times more Vitamin B5, 18.4 times more Vitamin E and 38.6 times more Vitamin K than Raw Millet.
• 5 ounces of Millet have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Millet as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Millet vs Roasted Cashews:

• 5 ounces of Millet have 2 times more Manganese than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain 5.6 times more Calcium, 3 times more Copper, 2 times more Iron, 2.3 times more Magnesium, 1.7 times more Phosphorus, 2.9 times more Potassium, 4.3 times more Selenium and 3.3 times more Zinc than Raw Millet.
• 5 ounces of Millet lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Millet have 2.2 times more Carbohydrate and 2.8 times more Fiber than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain 1.5 times more Energy, 11 times more Fat, 12.7 times more Saturated Fat, 1.4 times more Omega 3, 3.8 times more Omega 6 and 1.4 times more Protein than Raw Millet.