Comparing Nutrients in 5 ounces Oats VS Cooked Millet

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Cooked Millet	12%	8%	80%

Macro Nutrients

	Oats	Cooked Millet	Recommended Dietary Allowance
Energy	19% 551kcal	5.8% 169kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	5.4% 1.73g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	20.2% 3.44g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.3% 94g	26% 33.6g	130g per day for Men 19-50 years
Sugars	NA	0.25% 0.18g	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	39.5% 15g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	42.8% 24g	8.9% 4.98g	56g per day for Men 19-50 years

Vitamins

	Oats	Cooked Millet	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.1mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	8.94% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	4.85% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	103% 31μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 79.4μg	6.73% 27μg	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	NA	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Cooked Millet	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	25.4% 0.23mg	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	83.6% 6.7mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	59.7% 251mg	15% 62.4mg	420mg per day for Men 19-50 years
Manganese	303% 6.97mg	16.8% 0.39mg	2.3mg per day for Men 19-50 years
Molybdenum	504% 227μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	106% 741mg	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	18% 608mg	2.6% 88mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	51% 5.63mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.31% 11.7g	2.74% 101g	3700g per day for Men 19-50 years

Nutrient Comparison: Oats VS Cooked Millet per 5 oz

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

Lets compare vitamin content per 5 ounces of Oats vs Cooked Millet:

• 5 ounces of Oats have 7.2 times more Vitamin B1, 1.7 times more Vitamin B2, 7.9 times more Vitamin B5 and 2.9 times more Vitamin B9 than Cooked Millet.
• While 5 oz of Cooked Millet contain 1.4 times more Vitamin B3 than Oats.
• Both Oats and Cooked Millet provide similar amounts of Vitamin B6 per five ounces.
• Both Oats as well as Cooked Millet have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oats vs Cooked Millet:

• 5 ounces of Oats have 18 times more Calcium, 3.9 times more Copper, 7.5 times more Iron, 4 times more Magnesium, 18.1 times more Manganese, 5.2 times more Phosphorus, 6.9 times more Potassium, 28.2 times more Selenium and 4.4 times more Zinc than Cooked Millet.
• 5 ounces of Cooked Millet lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oats have 3.3 times more Energy, 6.9 times more Fat, 7.1 times more Saturated Fat, 4 times more Omega 3, 5.1 times more Omega 6, 2.8 times more Carbohydrate, 8.2 times more Fiber and 4.8 times more Protein than Cooked Millet.
• 5 ounces of Cooked Millet provide inadequate amounts of Omega 3