Comparing Nutrients in 7 ounces Millet, puffed VS Rolls, pumpernickel

Macros Ratio

	Protein	Fat	Carbs
Millet, puffed	13%	8%	79%
Rolls, pumpernickel	16%	9%	75%

Macro Nutrients

	Millet, puffed	Rolls, pumpernickel	Recommended Dietary Allowance
Energy	24.2% 703kcal	19% 548kcal	2900kcal per day for Men 19-50 years
Fat	6.96% 6.75g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	4.15% 1.33g	3.07% 0.98g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	22% 3.7g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 159g	79% 103g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	1.1% 0.79g	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	28.2% 10.7g	38g per day for Men 19-50 years
Protein	46% 25.8g	38.3% 21.4g	56g per day for Men 19-50 years

Vitamins

	Millet, puffed	Rolls, pumpernickel	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.5% 0.77mg	63% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	15.3% 0.2mg	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	42.7% 171μg	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	8.33% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet, puffed	Rolls, pumpernickel	Recommended Dietary Allowance
Calcium	1.6% 16mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	63.3% 0.57mg	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	69% 5.5mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	NA	165% 3.8mg	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	48.5% 339mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.4mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	65% 976mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	1.7% 63.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet, puffed VS Rolls, pumpernickel per 7 oz

Compare the macro and micronutrient content in 7 oz of Millet, puffed versus 7 oz of Rolls, pumpernickel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Millet, puffed vs Rolls, pumpernickel:

• 7 ounces of Millet, puffed have 1.5 times more Vitamin B3 and 3.6 times more Vitamin B6 than Rolls, pumpernickel.
• Both Millet, puffed and Rolls, pumpernickel provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin E per seven ounces.
• Both Millet, puffed as well as Rolls, pumpernickel have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Millet, puffed vs Rolls, pumpernickel:

• 7 ounces of Millet, puffed have 2.4 times more Copper, 2 times more Magnesium and 1.6 times more Phosphorus than Rolls, pumpernickel.
• While 7 oz of Rolls, pumpernickel contain 8.4 times more Calcium, 5.2 times more Potassium, 9.6 times more Selenium and 98.4 times more Sodium than Millet, puffed.
• Both Millet, puffed and Rolls, pumpernickel contain similar levels of Iron and Zinc per seven ounces.
• 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 1.3 times more Energy, 1.2 times more Fat, 1.4 times more Saturated Fat, 1.7 times more Omega 6, 1.5 times more Carbohydrate and 1.2 times more Protein than Rolls, pumpernickel.
• While 7 oz of Rolls, pumpernickel contain 2 times more Fiber than Millet, puffed.
• Both Millet, puffed and Rolls, pumpernickel offer comparable quantities of Omega 3 per seven ounces.