Comparing Nutrients in 7 ounces Millet VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Millet	12%	10%	78%
Acorns	6%	53%	41%

Macro Nutrients

	Millet	Acorns	Recommended Dietary Allowance
Energy	26% 750kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	8.63% 8.37g	49% 47.3g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.43g	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	14.6% 0.23g	NA	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	53.7% 9.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 145g	62.2% 81g	130g per day for Men 19-50 years
Sugars	NA	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	44.4% 17g	NA	38g per day for Men 19-50 years
Protein	39% 22g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Millet	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.6% 0.84mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.37mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	80.6% 1.05mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	75.4% 22.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	42% 169μg	43% 173μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.66% 0.099mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet	Acorns	Recommended Dietary Allowance
Calcium	1.6% 16mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	137% 1.23mg	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	74.7% 5.97mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	54% 226mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	141% 3.24mg	115% 2.65mg	2.3mg per day for Men 19-50 years
Molybdenum	130% 58.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	80.8% 566mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	11.4% 387mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	30.3% 3.33mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	0.47% 17.2g	1.5% 55.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet VS Acorns per 7 oz

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

Lets compare vitamin content per 7 ounces of Millet vs Acorns:

• 7 ounces of Millet have 3.8 times more Vitamin B1, 2.5 times more Vitamin B2 and 2.6 times more Vitamin B3 than Acorns.
• While 7 oz of Raw Acorns contain 1.4 times more Vitamin B6 than Raw Millet.
• Both Millet and Acorns provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• Both Raw Millet as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Millet vs Acorns:

• 7 ounces of Millet have 1.2 times more Copper, 3.8 times more Iron, 1.8 times more Magnesium, 1.2 times more Manganese, 3.6 times more Phosphorus and 3.3 times more Zinc than Acorns.
• While 7 oz of Raw Acorns contain 5.1 times more Calcium and 2.8 times more Potassium than Raw Millet.
• 7 ounces of Millet lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Millet have 1.8 times more Carbohydrate and 1.8 times more Protein than Acorns.
• While 7 oz of Raw Acorns contain 5.7 times more Fat, 4.3 times more Saturated Fat and 2.3 times more Omega 6 than Raw Millet.
• Both Millet and Acorns offer comparable quantities of Energy per seven ounces.