Comparing Nutrients in 7 ounces Cooked Oat Bran VS Millet

Macros Ratio

	Protein	Fat	Carbs
Cooked Oat Bran	19%	12%	69%
Millet	12%	10%	78%

Macro Nutrients

	Cooked Oat Bran	Millet	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	26% 750kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	8.63% 8.37g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	4.5% 1.43g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.64g	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	17.5% 22.7g	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	13.6% 5.16g	44.4% 17g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Cooked Oat Bran	Millet	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	69.6% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.067mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	58.5% 9.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.05mg	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	2.98% 12μg	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	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

	Cooked Oat Bran	Millet	Recommended Dietary Allowance
Calcium	2% 20mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	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	22% 1.75mg	74.7% 5.97mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	54% 226mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	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	33.7% 236mg	80.8% 566mg	700mg per day for Men 19-50 years
Potassium	5.37% 183mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	27.8% 15.3μg	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	9.56% 1.05mg	30.3% 3.33mg	11mg per day for Men 19-50 years
Water	4.5% 167g	0.47% 17.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Oat Bran VS Millet per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Oat Bran vs Millet:

• 7 oz of Raw Millet contain 2.6 times more Vitamin B1, 8.5 times more Vitamin B2, 32.8 times more Vitamin B3, 3.9 times more Vitamin B5, 15.4 times more Vitamin B6 and 14.2 times more Vitamin B9 than Cooked Oat Bran.
• 7 ounces of Cooked Oat Bran have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cooked Oat Bran as well as Raw Millet have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Oat Bran vs Millet:

• 7 ounces of Cooked Oat Bran have 2.9 times more Selenium and 9.7 times more Water than Millet.
• While 7 oz of Raw Millet contain 11.4 times more Copper, 3.4 times more Iron, 2.9 times more Magnesium, 1.7 times more Manganese, 2.4 times more Phosphorus, 2.1 times more Potassium and 3.2 times more Zinc than Cooked Oat Bran.
• Both Cooked Oat Bran as well as Raw Millet lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Millet contain 9.5 times more Energy, 4.9 times more Fat, 4.4 times more Saturated Fat, 7.9 times more Omega 3, 6.2 times more Omega 6, 6.4 times more Carbohydrate, 3.3 times more Fiber and 3.4 times more Protein than Cooked Oat Bran.
• 7 ounces of Cooked Oat Bran provide inadequate amounts of Energy, Omega 3 and Omega 6