Comparing Nutrients in 7 ounces Cooked Millet VS Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Millet	12%	8%	80%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Cooked Millet	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	8.14% 236kcal	25% 728kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	1.07% 0.34g	3.67% 1.17g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	11.3% 1.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	116% 151g	130g per day for Men 19-50 years
Sugars	0.36% 0.26g	1.8% 1.3g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	6.8% 2.58g	19% 7.14g	38g per day for Men 19-50 years
Protein	12.4% 6.97g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Cooked Millet	Long-grain Brown Rice	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	89.5% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	80.5% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33% 9.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	11.4% 45.6μg	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	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Millet	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	66.6% 0.6mg	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	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	55% 230mg	420mg per day for Men 19-50 years
Manganese	23.5% 0.54mg	246% 5.66mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	282% 127μg	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	88% 617mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	38.4% 4.23mg	11mg per day for Men 19-50 years
Water	3.83% 142g	0.63% 23.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Millet VS Long-grain Brown Rice per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Millet vs Long-grain Brown Rice:

• 7 oz of Raw Long-grain Brown Rice contain 5.1 times more Vitamin B1, 4.9 times more Vitamin B3, 6.2 times more Vitamin B5, 4.4 times more Vitamin B6 and 30 times more Vitamin E than Cooked Millet.
• Both Cooked Millet and Long-grain Brown Rice provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Cooked Millet have insufficient amounts of Vitamin E
• Both Cooked Millet as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cooked Millet vs Long-grain Brown Rice:

• 7 oz of Raw Long-grain Brown Rice contain 1.9 times more Copper, 2 times more Iron, 2.6 times more Magnesium, 10.5 times more Manganese, 3.1 times more Phosphorus, 4 times more Potassium, 19 times more Selenium and 2.3 times more Zinc than Cooked Millet.
• 7 ounces of Cooked Millet lack sufficient amounts of Potassium and Selenium
• Both Cooked Millet as well as Raw Long-grain Brown Rice lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Long-grain Brown Rice contain 3.1 times more Energy, 3.2 times more Fat, 2 times more Omega 6, 3.2 times more Carbohydrate, 2.8 times more Fiber and 2.1 times more Protein than Cooked Millet.
• 7 ounces of Cooked Millet provide inadequate amounts of Omega 3