Comparing Nutrients in 7 ounces Millet VS Oats

Macros Ratio

	Protein	Fat	Carbs
Millet	12%	10%	78%
Oats	17%	16%	67%

Macro Nutrients

	Millet	Oats	Recommended Dietary Allowance
Energy	26% 750kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	8.63% 8.37g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.43g	7.55% 2.4g	32g per day for Men 19-50 years
Omega 3	14.6% 0.23g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	28.3% 4.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 145g	101% 132g	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	55.4% 21g	38g per day for Men 19-50 years
Protein	39% 22g	60% 33.5g	56g per day for Men 19-50 years

Vitamins

	Millet	Oats	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	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	21.2% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.37mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	75.4% 22.6μg	145% 43.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	42% 169μg	27.8% 111μg	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	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	Oats	Recommended Dietary Allowance
Calcium	1.6% 16mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	138% 1.24mg	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	117% 9.37mg	8mg per day for Men 19-50 years
Magnesium	54% 226mg	83.6% 351mg	420mg per day for Men 19-50 years
Manganese	141% 3.24mg	424% 9.76mg	2.3mg per day for Men 19-50 years
Molybdenum	130% 58.5μg	706% 318μg	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	148% 1038mg	700mg per day for Men 19-50 years
Potassium	11.4% 387mg	25% 851mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	30.3% 3.33mg	71.6% 7.88mg	11mg per day for Men 19-50 years
Water	0.47% 17.2g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet VS Oats per 7 oz

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

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

• 7 ounces of Millet have 2.1 times more Vitamin B2, 4.9 times more Vitamin B3, 3.2 times more Vitamin B6 and 1.5 times more Vitamin B9 than Oats.
• While 7 oz of Oats contain 1.8 times more Vitamin B1, 1.6 times more Vitamin B5 and 1.9 times more Vitamin B7 than Raw Millet.
• Both Raw Millet as well as Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Millet vs Oats:

• 7 oz of Oats contain 6.8 times more Calcium, 1.6 times more Iron, 1.6 times more Magnesium, 3 times more Manganese, 5.4 times more Molybdenum, 1.8 times more Phosphorus, 2.2 times more Potassium, 9.4 times more Selenium and 2.4 times more Zinc than Raw Millet.
• Both Millet and Oats contain similar levels of Copper per seven ounces.
• 7 ounces of Millet lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oats contain 1.6 times more Fat, 1.7 times more Saturated Fat and 1.5 times more Protein than Raw Millet.
• Both Millet and Oats offer comparable quantities of Energy, Omega 3, Omega 6, Carbohydrate and Fiber per seven ounces.