Comparing Nutrients in 7 ounces Acorns VS Millet

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Millet	12%	10%	78%

Macro Nutrients

	Acorns	Millet	Recommended Dietary Allowance
Energy	26.5% 768kcal	26% 750kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.3g	8.63% 8.37g	97g per day for Men 19-50 years
Saturated Fat	19.2% 6.16g	4.5% 1.43g	32g per day for Men 19-50 years
Omega 3	NA	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	53.7% 9.12g	23.5% 4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.2% 81g	111% 145g	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	NA	44.4% 17g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Acorns	Millet	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	69.6% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	58.5% 9.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.6% 1.05mg	58.6% 0.76mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	75.4% 22.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 173μg	42% 169μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Millet	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	165% 1.5mg	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	19.6% 1.57mg	74.7% 5.97mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	54% 226mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	141% 3.24mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	130% 58.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22.4% 157mg	80.8% 566mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	NA	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	30.3% 3.33mg	11mg per day for Men 19-50 years
Water	1.5% 55.4g	0.47% 17.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Millet per 7 oz

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

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

• 7 ounces of Acorns have 1.4 times more Vitamin B6 than Millet.
• While 7 oz of Raw Millet contain 3.8 times more Vitamin B1, 2.5 times more Vitamin B2 and 2.6 times more Vitamin B3 than Raw Acorns.
• Both Acorns and Millet provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• Both Raw Acorns as well as Raw Millet have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Acorns vs Millet:

• 7 ounces of Acorns have 5.1 times more Calcium and 2.8 times more Potassium than Millet.
• While 7 oz of Raw Millet contain 3.8 times more Iron, 1.8 times more Magnesium, 3.6 times more Phosphorus and 3.3 times more Zinc than Raw Acorns.
• Both Acorns and Millet contain similar levels of Copper and Manganese per seven ounces.
• 7 ounces of Millet lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Acorns have 5.7 times more Fat, 4.3 times more Saturated Fat and 2.3 times more Omega 6 than Millet.
• While 7 oz of Raw Millet contain 1.8 times more Carbohydrate and 1.8 times more Protein than Raw Acorns.
• Both Acorns and Millet offer comparable quantities of Energy per seven ounces.