Comparing Nutrients in 7 ounces Millet VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Millet	12%	10%	78%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Millet	Brazilnuts	Recommended Dietary Allowance
Energy	26% 750kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	8.63% 8.37g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.43g	100% 32g	32g per day for Men 19-50 years
Omega 3	14.6% 0.23g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	284% 48.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 145g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	6.38% 4.62g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.62g	g per day for Men 19-50 years
Fiber	44.4% 17g	39% 15g	38g per day for Men 19-50 years
Protein	39% 22g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Millet	Brazilnuts	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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.37mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	15.4% 0.2mg	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	11% 43.7μg	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	1.54% 1.4mg	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	74.7% 11.2mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	1.6% 16mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	384% 3.46mg	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	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	54% 226mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	141% 3.24mg	106% 2.43mg	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	206% 1439mg	700mg per day for Men 19-50 years
Potassium	11.4% 387mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	30.3% 3.33mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	0.47% 17.2g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet VS Brazilnuts per 7 oz

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

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

• 7 ounces of Millet have 8.3 times more Vitamin B2, 16 times more Vitamin B3, 4.6 times more Vitamin B5, 3.8 times more Vitamin B6 and 3.9 times more Vitamin B9 than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.5 times more Vitamin B1 and 113 times more Vitamin E than Raw Millet.
• 7 ounces of Millet have insufficient amounts of Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Raw Millet as well as Dried Brazilnuts 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 Brazilnuts:

• 7 ounces of Millet have 1.2 times more Iron and 1.3 times more Manganese than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 20 times more Calcium, 2.3 times more Copper, 3.3 times more Magnesium, 2.5 times more Phosphorus, 3.4 times more Potassium, 710 times more Selenium and 2.4 times more Zinc than Raw Millet.
• 7 ounces of Millet lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Millet have 3.3 times more Omega 3 and 6.2 times more Carbohydrate than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.7 times more Energy, 15.9 times more Fat, 22.3 times more Saturated Fat, 12.1 times more Omega 6 and 1.3 times more Protein than Raw Millet.
• Both Millet and Brazilnuts offer comparable quantities of Fiber per seven ounces.