Comparing Nutrients in 5 ounces Millet VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Millet	12%	10%	78%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Millet	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18.5% 536kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	6.17% 6g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	17% 2.86g	285% 48.5g	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	25% 32.4g	130g per day for Men 19-50 years
Sugars	NA	6.1% 4.4g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	31.7% 12g	39.5% 15g	38g per day for Men 19-50 years
Protein	28% 15.6g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Millet	Oil Roasted Sunflower Seeds	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	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	284% 2.56mg	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	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	38.5% 162mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	101% 2.3mg	128% 2.95mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	8.13% 276mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	6.96% 3.83μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	0.059% 2.2g	3700g per day for Men 19-50 years

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

• Raw Millet has 1.3 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 8.2 times more Vitamin B5, 2.1 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C, 726.6 times more Vitamin E and 3.4 times more Vitamin K than Raw Millet.
• Both Raw Millet and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 5 oz.
• Both Raw Millet as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Millet vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 10.9 times more Calcium, 2.4 times more Copper, 1.4 times more Iron, 1.3 times more Manganese, 4 times more Phosphorus, 2.5 times more Potassium, 29 times more Selenium and 3.1 times more Zinc than Raw Millet.
• Both Raw Millet and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Millet has 1.5 times more Omega 3 and 3.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 12.2 times more Fat, 9.8 times more Saturated Fat, 17 times more Omega 6 and 1.8 times more Protein than Raw Millet.
• Both Raw Millet and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber per 5 oz.
• Both Raw Millet as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.