Comparing Nutrients in 5 ounces Millet VS Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Millet	12%	10%	78%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Millet	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	18.5% 536kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	6.17% 6g	4.68% 4.54g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	2.6% 0.84g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	17% 2.86g	8.07% 1.37g	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	83% 108g	130g per day for Men 19-50 years
Sugars	NA	1.3% 0.94g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.94g	g per day for Men 19-50 years
Fiber	31.7% 12g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	28% 15.6g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Millet	Long-grain Brown Rice	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	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54% 16μg	23.6% 7.07μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30% 120μg	8.15% 32.6μg	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	5.67% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	47.6% 0.43mg	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	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	38.5% 162mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	101% 2.3mg	176% 4.04mg	2.3mg per day for Men 19-50 years
Molybdenum	93% 42μg	201% 91μg	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	63% 441mg	700mg per day for Men 19-50 years
Potassium	8.13% 276mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	6.96% 3.83μg	44% 24.2μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet VS Long-grain Brown Rice per 5 oz

Compare the macro and micronutrient content in 5 oz of Millet versus 5 oz of Long-grain Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Millet vs Long-grain Brown Rice:

• 5 ounces of Millet have 3.1 times more Vitamin B2, 2.3 times more Vitamin B7 and 3.7 times more Vitamin B9 than Long-grain Brown Rice.
• While 5 oz of Raw Long-grain Brown Rice contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 12 times more Vitamin E than Raw Millet.
• Both Millet and Long-grain Brown Rice provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Millet have insufficient amounts of Vitamin E
• Both Raw Millet as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Millet vs Long-grain Brown Rice:

• 5 ounces of Millet have 2.5 times more Copper and 2.3 times more Iron than Long-grain Brown Rice.
• While 5 oz of Raw Long-grain Brown Rice contain 1.7 times more Manganese, 2.2 times more Molybdenum, 1.3 times more Potassium, 6.3 times more Selenium and 1.3 times more Zinc than Raw Millet.
• Both Millet and Long-grain Brown Rice contain similar levels of Magnesium and Phosphorus per five ounces.
• Both Raw Millet as well as Raw Long-grain Brown Rice lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Millet have 1.3 times more Fat, 1.2 times more Saturated Fat, 3.7 times more Omega 3, 2.1 times more Omega 6, 2.4 times more Fiber and 1.5 times more Protein than Long-grain Brown Rice.
• Both Millet and Long-grain Brown Rice offer comparable quantities of Energy and Carbohydrate per five ounces.