Comparing Nutrients in 7 ounces Dried Butternuts VS Millet

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Millet	12%	10%	78%

Macro Nutrients

	Dried Butternuts	Millet	Recommended Dietary Allowance
Energy	42% 1214kcal	26% 750kcal	2900kcal per day for Men 19-50 years
Fat	117% 113g	8.63% 8.37g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	4.5% 1.43g	32g per day for Men 19-50 years
Omega 3	1081% 17.3g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	394% 67g	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	18.4% 24g	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	24.5% 9.33g	44.4% 17g	38g per day for Men 19-50 years
Protein	88.2% 49.4g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Millet	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	69.6% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	58.5% 9.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	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	32.7% 131μg	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	7.06% 6.35mg	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	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

	Dried Butternuts	Millet	Recommended Dietary Allowance
Calcium	10.5% 105mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	100% 7.98mg	74.7% 5.97mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	54% 226mg	420mg per day for Men 19-50 years
Manganese	566% 13mg	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	126% 885mg	80.8% 566mg	700mg per day for Men 19-50 years
Potassium	24.6% 835mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	56.5% 6.2mg	30.3% 3.33mg	11mg per day for Men 19-50 years
Water	0.18% 6.63g	0.47% 17.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Millet per 7 oz

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

Lets compare vitamin content per 7 ounces of Dried Butternuts vs Millet:

• 7 ounces of Dried Butternuts have 1.5 times more Vitamin B6 and more Vitamin C than Millet.
• While 7 oz of Raw Millet contain 2 times more Vitamin B2, 4.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.3 times more Vitamin B9 than Dried Butternuts.
• Both Dried Butternuts and Millet provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Millet have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Raw Millet have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Butternuts vs Millet:

• 7 ounces of Dried Butternuts have 6.6 times more Calcium, 1.3 times more Iron, 2.1 times more Magnesium, 4 times more Manganese, 1.6 times more Phosphorus, 2.2 times more Potassium, 6.4 times more Selenium and 1.9 times more Zinc than Millet.
• While 7 oz of Raw Millet contain 1.7 times more Copper than Dried Butternuts.
• 7 ounces of Millet lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Butternuts have 1.6 times more Energy, 13.5 times more Fat, 1.8 times more Saturated Fat, 73.9 times more Omega 3, 16.7 times more Omega 6 and 2.3 times more Protein than Millet.
• While 7 oz of Raw Millet contain 6 times more Carbohydrate and 1.8 times more Fiber than Dried Butternuts.