Comparing Nutrients in 7 ounces Cooked Millet VS Cooked Oat Bran

Macros Ratio

	Protein	Fat	Carbs
Cooked Millet	12%	8%	80%
Cooked Oat Bran	19%	12%	69%

Macro Nutrients

	Cooked Millet	Cooked Oat Bran	Recommended Dietary Allowance
Energy	8.14% 236kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1.07% 0.34g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	3.8% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	17.5% 22.7g	130g per day for Men 19-50 years
Sugars	0.36% 0.26g	NA	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	6.8% 2.58g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	12.4% 6.97g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Cooked Millet	Cooked Oat Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	2.98% 12μg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Millet	Cooked Oat Bran	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	14.6% 0.13mg	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	15.6% 1.25mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	23.5% 0.54mg	83% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28.3% 198mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	5.37% 183mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	27.8% 15.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	3.83% 142g	4.5% 167g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Millet vs Cooked Oat Bran:

• Cooked Millet has 2.4 times more Vitamin B2, 9.2 times more Vitamin B3, 4.3 times more Vitamin B6 and 3.2 times more Vitamin B9 than Cooked Oat Bran.
• While Cooked Oat Bran contains 1.5 times more Vitamin B1 and 1.3 times more Vitamin B5 than Cooked Millet.
• Both Cooked Millet as well as Cooked Oat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Millet vs Cooked Oat Bran:

• Cooked Millet has 2.4 times more Copper and 1.7 times more Zinc than Cooked Oat Bran.
• While Cooked Oat Bran contains 3.3 times more Calcium, 1.4 times more Iron, 3.5 times more Manganese, 1.5 times more Potassium and 8.6 times more Selenium than Cooked Millet.
• Both Cooked Millet and Cooked Oat Bran have similar amounts of Magnesium, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Millet has 3 times more Energy, 1.9 times more Omega 3, 1.5 times more Omega 6 and 2.1 times more Carbohydrate than Cooked Oat Bran.
• While Cooked Oat Bran contains 2 times more Fiber than Cooked Millet.
• Both Cooked Millet and Cooked Oat Bran have similar amounts of Fat and Protein per 7 oz.
• Both Cooked Millet as well as Cooked Oat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.