Comparing Nutrients in 7 ounces Cooked Millet VS Oats

Macros Ratio

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

Macro Nutrients

	Cooked Millet	Oats	Recommended Dietary Allowance
Energy	8.14% 236kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	1.07% 0.34g	7.55% 2.4g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	28.3% 4.8g	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% 132g	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	55.4% 21g	38g per day for Men 19-50 years
Protein	12.4% 6.97g	60% 33.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Millet	Oats	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	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	21.2% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	145% 43.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	27.8% 111μg	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	Oats	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	138% 1.24mg	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	117% 9.37mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	83.6% 351mg	420mg per day for Men 19-50 years
Manganese	23.5% 0.54mg	424% 9.76mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	706% 318μg	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	148% 1038mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	25% 851mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	71.6% 7.88mg	11mg per day for Men 19-50 years
Water	3.83% 142g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Millet VS Oats per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Millet versus 7 oz of Oats to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Cooked Millet have 1.4 times more Vitamin B3 than Oats.
• While 7 oz of Oats contain 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.
• Both Cooked Millet and Oats provide similar amounts of Vitamin B6 per seven ounces.
• Both Cooked Millet as well as Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Millet vs Oats:

• 7 oz of Oats contain 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.
• 7 ounces of Cooked Millet lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oats contain 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.
• 7 ounces of Cooked Millet provide inadequate amounts of Omega 3