Comparing Nutrients in 7 ounces Millet, puffed VS Breakfast bar, corn flake crust with fruit

Macros Ratio

	Protein	Fat	Carbs
Millet, puffed	13%	8%	79%
Breakfast bar, corn flake crust with fruit	5%	18%	77%

Macro Nutrients

	Millet, puffed	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Energy	24.2% 703kcal	25.7% 746kcal	2900kcal per day for Men 19-50 years
Fat	6.96% 6.75g	15.3% 15g	97g per day for Men 19-50 years
Saturated Fat	4.15% 1.33g	9.3% 2.98g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	22% 3.7g	9.92% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 159g	111% 144g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	96% 69.7g	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	14% 5.36g	11% 4.17g	38g per day for Men 19-50 years
Protein	46% 25.8g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Millet, puffed	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	134% 1207μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.5% 0.77mg	165% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	167% 26.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	214% 2.78mg	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	39% 157μg	53.6% 214μg	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	8.73% 1.3mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet, puffed	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Calcium	1.6% 16mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	22% 0.2mg	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	69.7% 5.58mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	75.4% 528mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.4mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	44.6% 669mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	74% 8.14mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	0.78% 28.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet, puffed VS Breakfast bar, corn flake crust with fruit per 7 oz

Compare the macro and micronutrient content in 7 oz of Millet, puffed versus 7 oz of Breakfast bar, corn flake crust with fruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Millet, puffed vs Breakfast bar, corn flake crust with fruit:

• 7 oz of Breakfast bar, corn flake crust with fruit contain more Vitamin A, 2.6 times more Vitamin B1, 4.1 times more Vitamin B2, 3.1 times more Vitamin B3, 3.9 times more Vitamin B6, 1.4 times more Vitamin B9 and 9.9 times more Vitamin K than Millet, puffed.
• Both Millet, puffed and Breakfast bar, corn flake crust with fruit provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Millet, puffed have insufficient amounts of Vitamin A and Vitamin K
• Both Millet, puffed as well as Breakfast bar, corn flake crust with fruit have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Millet, puffed vs Breakfast bar, corn flake crust with fruit:

• 7 ounces of Millet, puffed have 7 times more Copper, 3.9 times more Magnesium and 2.6 times more Phosphorus than Breakfast bar, corn flake crust with fruit.
• While 7 oz of Breakfast bar, corn flake crust with fruit contain 5.1 times more Calcium, 1.7 times more Iron, 4.9 times more Potassium, 5.2 times more Selenium, 67.4 times more Sodium and 2.6 times more Zinc than Millet, puffed.
• 7 ounces of Millet, puffed lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Millet, puffed have 2 times more Omega 3, 2.2 times more Omega 6, 1.3 times more Fiber and 3 times more Protein than Breakfast bar, corn flake crust with fruit.
• While 7 oz of Breakfast bar, corn flake crust with fruit contain 2.2 times more Fat, 2.2 times more Saturated Fat and 63.8 times more Sugars than Millet, puffed.
• Both Millet, puffed and Breakfast bar, corn flake crust with fruit offer comparable quantities of Energy and Carbohydrate per seven ounces.