Comparing Nutrients in 7 ounces Millet VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Millet	12%	10%	78%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Millet	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	26% 750kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	8.63% 8.37g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.43g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	14.6% 0.23g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 145g	27% 35g	130g per day for Men 19-50 years
Sugars	NA	12.5% 9.03g	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	0% 0g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	44.4% 17g	55% 21g	38g per day for Men 19-50 years
Protein	39% 22g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Millet	Oil Roasted Almonds	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	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.37mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	18% 0.23mg	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	13.4% 53.6μg	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	0.66% 0.099mg	344% 51.5mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	1.6% 16mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	211% 1.9mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	54% 226mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	141% 3.24mg	212% 4.9mg	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	132% 925mg	700mg per day for Men 19-50 years
Potassium	11.4% 387mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	30.3% 3.33mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.47% 17.2g	0.15% 5.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Millet vs Oil Roasted Almonds:

• Raw Millet has 4.6 times more Vitamin B1, 1.3 times more Vitamin B3, 3.7 times more Vitamin B5, 3.3 times more Vitamin B6 and 3.1 times more Vitamin B9 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.7 times more Vitamin B2 and 519.4 times more Vitamin E than Raw Millet.
• Both Raw Millet as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Millet vs Oil Roasted Almonds:

• Oil Roasted Almonds contain 36.4 times more Calcium, 1.3 times more Copper, 2.4 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus, 3.6 times more Potassium, 1.5 times more Selenium and 1.8 times more Zinc than Raw Millet.
• Both Raw Millet and Oil Roasted Almonds have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Millet has more Omega 3 and 4.1 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.6 times more Energy, 13.1 times more Fat, 5.8 times more Saturated Fat, 6.7 times more Omega 6 and 1.9 times more Protein than Raw Millet.
• Both Raw Millet and Oil Roasted Almonds have similar amounts of Fiber per 7 oz.
• Both Raw Millet as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.