Comparing Nutrients in 7 ounces Blanched Almonds VS Millet

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Millet	12%	10%	78%

Macro Nutrients

	Blanched Almonds	Millet	Recommended Dietary Allowance
Energy	40.4% 1171kcal	26% 750kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	8.63% 8.37g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	4.5% 1.43g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	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	28.5% 37g	111% 145g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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	0% 0g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	44.4% 17g	38g per day for Men 19-50 years
Protein	76% 42.5g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Millet	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	69.6% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	58.5% 9.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	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	24.3% 97μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	314% 47mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Millet	Recommended Dietary Allowance
Calcium	47% 468mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	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	81.4% 6.5mg	74.7% 5.97mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	54% 226mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	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	136% 955mg	80.8% 566mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	30.3% 3.33mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.47% 17.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Millet per 7 oz

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

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Millet:

• 7 ounces of Blanched Almonds have 2.5 times more Vitamin B2 and 475 times more Vitamin E than Millet.
• While 7 oz of Raw Millet contain 2.2 times more Vitamin B1, 1.3 times more Vitamin B3, 2.7 times more Vitamin B5, 3.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Blanched Almonds.
• 7 ounces of Millet have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Raw Millet have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Blanched Almonds vs Millet:

• 7 ounces of Blanched Almonds have 29.5 times more Calcium, 1.4 times more Copper, 2.4 times more Magnesium, 1.7 times more Phosphorus, 3.4 times more Potassium and 1.8 times more Zinc than Millet.
• Both Blanched Almonds and Millet contain similar levels of Iron, Manganese and Selenium per seven ounces.
• 7 ounces of Millet lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Almonds have 1.6 times more Energy, 12.4 times more Fat, 5.5 times more Saturated Fat, 6.1 times more Omega 6 and 1.9 times more Protein than Millet.
• While 7 oz of Raw Millet contain 29.5 times more Omega 3 and 3.9 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Millet offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Blanched Almonds provide inadequate amounts of Omega 3