Comparing Nutrients in 7 ounces Millet VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Millet	12%	10%	78%
Almond paste	8%	52%	40%

Macro Nutrients

	Millet	Almond paste	Recommended Dietary Allowance
Energy	26% 750kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	8.63% 8.37g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.43g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	14.6% 0.23g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 145g	73% 95g	130g per day for Men 19-50 years
Sugars	NA	99% 72g	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	25% 9.53g	38g per day for Men 19-50 years
Protein	39% 22g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Millet	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.6% 0.84mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.37mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	5.5% 0.071mg	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	36.2% 145μg	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	0.22% 0.2mg	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	0.66% 0.099mg	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet	Almond paste	Recommended Dietary Allowance
Calcium	1.6% 16mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	100% 0.9mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	54% 226mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	141% 3.24mg	74% 1.7mg	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	73% 512mg	700mg per day for Men 19-50 years
Potassium	11.4% 387mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	30.3% 3.33mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	0.47% 17.2g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet VS Almond paste per 7 oz

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

Lets compare vitamin content per 7 ounces of Millet vs Almond paste:

• 7 ounces of Millet have 5.1 times more Vitamin B1, 3.3 times more Vitamin B3, 7.5 times more Vitamin B5 and 10.7 times more Vitamin B6 than Almond paste.
• While 7 oz of Almond paste contain 1.4 times more Vitamin B2 and 270.8 times more Vitamin E than Raw Millet.
• Both Millet and Almond paste provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Millet have insufficient amounts of Vitamin E
• Both Raw Millet as well as Almond paste 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 vs Almond paste:

• 7 ounces of Millet have 1.7 times more Copper, 1.9 times more Iron and 1.9 times more Manganese than Almond paste.
• While 7 oz of Almond paste contain 21.5 times more Calcium, 1.6 times more Potassium and 1.6 times more Selenium than Raw Millet.
• Both Millet and Almond paste contain similar levels of Magnesium, Phosphorus and Zinc per seven ounces.
• 7 ounces of Millet lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Millet have 1.5 times more Carbohydrate, 1.8 times more Fiber and 1.2 times more Protein than Almond paste.
• While 7 oz of Almond paste contain 6.6 times more Fat, 3.6 times more Saturated Fat, 1.7 times more Omega 3 and 2.8 times more Omega 6 than Raw Millet.
• Both Millet and Almond paste offer comparable quantities of Energy per seven ounces.