Comparing Nutrients in 7 ounces Millet VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Millet	12%	10%	78%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Millet	Dried Beechnuts	Recommended Dietary Allowance
Energy	26% 750kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	8.63% 8.37g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.43g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	14.6% 0.23g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 145g	51% 66.5g	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	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Millet	Dried Beechnuts	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	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.37mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	104% 1.36mg	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	56% 224μg	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	34% 30.8mg	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	Dried Beechnuts	Recommended Dietary Allowance
Calcium	1.6% 16mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	148% 1.33mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	54% 226mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	141% 3.24mg	116% 2.66mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	11.4% 387mg	59.4% 2018mg	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	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	30.3% 3.33mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.47% 17.2g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet VS Dried Beechnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Millet vs Dried Beechnuts:

• 7 ounces of Millet have 1.4 times more Vitamin B1 and 5.4 times more Vitamin B3 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.3 times more Vitamin B2, 1.8 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Raw Millet.
• Both Millet and Dried Beechnuts provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Millet have insufficient amounts of Vitamin C
• Both Raw Millet as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Millet vs Dried Beechnuts:

• 7 ounces of Millet have 1.2 times more Iron, more Magnesium, 1.2 times more Manganese, more Phosphorus and 4.7 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 5.2 times more Potassium and 7.6 times more Sodium than Raw Millet.
• Both Millet and Dried Beechnuts contain similar levels of Copper per seven ounces.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Millet as well as Dried Beechnuts lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Millet have 2.2 times more Carbohydrate and 1.8 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.5 times more Energy, 11.8 times more Fat, 7.9 times more Saturated Fat, 14.4 times more Omega 3 and 9.1 times more Omega 6 than Raw Millet.