Comparing Nutrients in 7 ounces Cooked Millet VS Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Millet	12%	8%	80%
Brown Rice	8%	7%	85%

Macro Nutrients

	Cooked Millet	Brown Rice	Recommended Dietary Allowance
Energy	8.14% 236kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	5.5% 5.3g	97g per day for Men 19-50 years
Saturated Fat	1.07% 0.34g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	5.1% 0.081g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	10.7% 1.82g	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	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	17.8% 6.75g	38g per day for Men 19-50 years
Protein	12.4% 6.97g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Cooked Millet	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	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	53.4% 8.55mg	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	77.7% 1mg	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	9.92% 39.7μg	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	Brown Rice	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	61% 0.55mg	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	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	67.6% 284mg	420mg per day for Men 19-50 years
Manganese	23.5% 0.54mg	323% 7.43mg	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	75% 524mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	NA	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	36.4% 4mg	11mg per day for Men 19-50 years
Water	3.83% 142g	0.66% 24.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Millet VS Brown Rice per 7 oz

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

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

• 7 ounces of Cooked Millet have 1.9 times more Vitamin B2 than Brown Rice.
• While 7 oz of Raw Medium-grain Brown Rice contain 3.9 times more Vitamin B1, 3.2 times more Vitamin B3, 8.7 times more Vitamin B5 and 4.7 times more Vitamin B6 than Cooked Millet.
• Both Cooked Millet and Brown Rice provide similar amounts of Vitamin B9 per seven ounces.
• Both Cooked Millet as well as Raw Medium-grain Brown Rice 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 Brown Rice:

• 7 oz of Raw Medium-grain Brown Rice contain 11 times more Calcium, 1.7 times more Copper, 2.9 times more Iron, 3.3 times more Magnesium, 13.8 times more Manganese, 2.6 times more Phosphorus, 4.3 times more Potassium and 2.2 times more Zinc than Cooked Millet.
• 7 ounces of Cooked Millet lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Medium-grain Brown Rice contain 3 times more Energy, 2.7 times more Fat, 1.5 times more Omega 3, 1.9 times more Omega 6, 3.2 times more Carbohydrate, 2.6 times more Fiber and 2.1 times more Protein than Cooked Millet.
• 7 ounces of Cooked Millet provide inadequate amounts of Omega 3