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Comparing Nutrients in 7 ounces MilletVS Cooked Oat Bran

Macros Ratio

Protein Fat Carbs

Millet
12%
10%
78%
Cooked Oat Bran
19%
12%
69%
7 oz ▼

Macro Nutrients

26%750kcal
Energy
2.74%79.4kcal
750 kcalvs79.4 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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8.63%8.37g
Fat
1.76%1.7g
8.37 gvs1.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.5%1.43g
Saturated Fat
1%0.32g
1.43 gvs0.32 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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14.6%0.23g
Omega 3
1.86%0.03g
0.23 gvs0.03 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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23.5%4g
Omega 6
3.8%0.64g
4 gvs0.64 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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111%145g
Carbohydrate
17.5%22.7g
145 gvs22.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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44.4%17g
Fiber
13.6%5.16g
17 gvs5.16 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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39%22g
Protein
11.4%6.37g
22 gvs6.37 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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69.6%0.84mg
Vitamin B1
26.5%0.32mg
Thiamine
0.84 mgvs0.32 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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44.3%0.58mg
Vitamin B2
5.2%0.067mg
Riboflavin
0.58 mgvs0.067 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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58.5%9.37mg
Vitamin B3
1.8%0.29mg
Niacin, nicotinic acid, niacinamide
9.37 mgvs0.29 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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33.7%1.7mg
Vitamin B5
8.6%0.43mg
Pantothenic acid
1.7 mgvs0.43 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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58.6%0.76mg
Vitamin B6
3.8%0.05mg
Pyridoxine
0.76 mgvs0.05 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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75.4%22.6μg
Vitamin B7
NA
Biotin
22.6 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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42%169μg
Vitamin B9
2.98%12μg
Folates and Folic Acid
169 μgvs12 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.66%0.099mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.099 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.5%1.8μg
Vitamin K
NA
Phytomenadione or phylloquinone
1.8 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.6%16mg
Calcium
2%20mg
16 mgvs20 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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165%1.5mg
Copper
14.6%0.13mg
1.5 mgvs0.13 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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74.7%5.97mg
Iron
22%1.75mg
5.97 mgvs1.75 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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54%226mg
Magnesium
19%79.4mg
226 mgvs79.4 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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141%3.24mg
Manganese
83%1.9mg
3.24 mgvs1.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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130%58.5μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
58.5 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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80.8%566mg
Phosphorus
33.7%236mg
566 mgvs236 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11.4%387mg
Potassium
5.37%183mg
387 mgvs183 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.74%5.36μg
Selenium
27.8%15.3μg
5.36 μgvs15.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.66%9.92mg
Sodium
0.13%2mg
9.92 mgvs2 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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30.3%3.33mg
Zinc
9.56%1.05mg
3.33 mgvs1.05 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.47%17.2g
Water
4.5%167g
17.2 gvs167 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Millet vs Cooked Oat Bran:
Comparing minerals per 7 ounces for Millet vs Cooked Oat Bran:
Comparison of macro-nutrients per 7 ounces:



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