Comparing Nutrients in 7 ounces Cooked Millet VS Oat Bran

Macros Ratio

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

Macro Nutrients

	Cooked Millet	Oat Bran	Recommended Dietary Allowance
Energy	8.14% 236kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	14.4% 14g	97g per day for Men 19-50 years
Saturated Fat	1.07% 0.34g	8.24% 2.64g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	31% 5.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	101% 131g	130g per day for Men 19-50 years
Sugars	0.36% 0.26g	3.97% 2.88g	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	80.4% 30.6g	38g per day for Men 19-50 years
Protein	12.4% 6.97g	61.3% 34.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Millet	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	193% 2.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	11.6% 1.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	59% 2.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	25% 0.33mg	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	25.8% 103μg	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	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Millet	Oat Bran	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	89% 0.8mg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	111% 466mg	420mg per day for Men 19-50 years
Manganese	23.5% 0.54mg	486% 11mg	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	208% 1457mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	33% 1123mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	163% 89.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	56% 6.17mg	11mg per day for Men 19-50 years
Water	3.83% 142g	0.35% 13g	3700g per day for Men 19-50 years

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

• Cooked Millet has 1.4 times more Vitamin B3 than Raw Oat Bran.
• While Raw Oat Bran contains 11 times more Vitamin B1, 2.7 times more Vitamin B2, 8.7 times more Vitamin B5, 1.5 times more Vitamin B6, 2.7 times more Vitamin B9, 50.5 times more Vitamin E and 10.7 times more Vitamin K than Cooked Millet.
• Both Cooked Millet as well as Raw 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 Oat Bran:

• Cooked Millet has 10.9 times more Water than Raw Oat Bran.
• While Raw Oat Bran contains 19.3 times more Calcium, 2.5 times more Copper, 8.6 times more Iron, 5.3 times more Magnesium, 20.7 times more Manganese, 7.3 times more Phosphorus, 9.1 times more Potassium, 50.2 times more Selenium and 3.4 times more Zinc than Cooked Millet.

Comparison of macro-nutrients per 7 ounces:

• Raw Oat Bran contains 2.1 times more Energy, 7 times more Fat, 7.7 times more Saturated Fat, 4.3 times more Omega 3, 5.5 times more Omega 6, 2.8 times more Carbohydrate, 11.2 times more Sugars, 11.8 times more Fiber and 4.9 times more Protein than Cooked Millet.
• Both Cooked Millet as well as Raw Oat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.