Comparing Nutrients in 5 ounces Millet VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Millet	12%	10%	78%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Millet	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	18.5% 536kcal	28.3% 822kcal	2900kcal per day for Men 19-50 years
Fat	6.17% 6g	70% 67.7g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	37.6% 12g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	6.02% 0.096g	1.6g per day for Men 19-50 years
Omega 6	17% 2.86g	70.7% 12g	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	32.6% 42.3g	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	0.16% 0.11g	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	% 0.11g	g per day for Men 19-50 years
Sucrose	NA	% 6.86g	g per day for Men 19-50 years
Fiber	31.7% 12g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	28% 15.6g	42.6% 24g	56g per day for Men 19-50 years

Vitamins

	Millet	Oil 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	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	23.8% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	35.2% 0.46mg	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	8.86% 35.4μg	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	0.47% 0.43mg	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	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	322% 2.9mg	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	107% 8.58mg	8mg per day for Men 19-50 years
Magnesium	38.5% 162mg	92% 387mg	420mg per day for Men 19-50 years
Manganese	101% 2.3mg	103% 2.36mg	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	108% 753mg	700mg per day for Men 19-50 years
Potassium	8.13% 276mg	26.3% 896mg	3400mg per day for Men 19-50 years
Selenium	6.96% 3.83μg	52.3% 28.8μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	0.13% 4.93g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet VS Oil Roasted Cashews per 5 oz

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

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

• 5 ounces of Millet have 1.3 times more Vitamin B2, 2.7 times more Vitamin B3 and 3.4 times more Vitamin B9 than Oil Roasted Cashews.
• While 5 oz of Oil Roasted Cashew Nuts contain 18.4 times more Vitamin E and 38.6 times more Vitamin K than Raw Millet.
• Both Millet and Oil Roasted Cashews provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Millet have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Millet as well as Oil 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 Oil Roasted Cashews:

• 5 oz of Oil Roasted Cashew Nuts contain 5.4 times more Calcium, 2.7 times more Copper, 2 times more Iron, 2.4 times more Magnesium, 1.9 times more Phosphorus, 3.2 times more Potassium, 7.5 times more Selenium and 3.2 times more Zinc than Raw Millet.
• Both Millet and Oil Roasted Cashews contain similar levels of Manganese per five ounces.
• 5 ounces of Millet lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Millet have 1.7 times more Omega 3, 2.4 times more Carbohydrate and 2.6 times more Fiber than Oil Roasted Cashews.
• While 5 oz of Oil Roasted Cashew Nuts contain 1.5 times more Energy, 11.3 times more Fat, 11.7 times more Saturated Fat, 4.2 times more Omega 6 and 1.5 times more Protein than Raw Millet.