Comparing Nutrients in 7 ounces Oats VS Cooked Millet

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Cooked Millet	12%	8%	80%

Macro Nutrients

	Oats	Cooked Millet	Recommended Dietary Allowance
Energy	26.6% 772kcal	8.14% 236kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	7.55% 2.4g	1.07% 0.34g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	28.3% 4.8g	5.6% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 132g	36% 47g	130g per day for Men 19-50 years
Sugars	NA	0.36% 0.26g	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	55.4% 21g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	60% 33.5g	12.4% 6.97g	56g per day for Men 19-50 years

Vitamins

	Oats	Cooked Millet	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	126% 1.5mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.2% 0.28mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.6% 2.68mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	145% 43.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.8% 111μg	9.43% 37.7μg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Cooked Millet	Recommended Dietary Allowance
Calcium	10.7% 107mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	35.5% 0.32mg	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	117% 9.37mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	83.6% 351mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	424% 9.76mg	23.5% 0.54mg	2.3mg per day for Men 19-50 years
Molybdenum	706% 318μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	148% 1038mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	71.6% 7.88mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	3.83% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Oats VS Cooked Millet per 7 oz

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

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

• 7 ounces of Oats have 7.2 times more Vitamin B1, 1.7 times more Vitamin B2, 7.9 times more Vitamin B5 and 2.9 times more Vitamin B9 than Cooked Millet.
• While 7 oz of Cooked Millet contain 1.4 times more Vitamin B3 than Oats.
• Both Oats and Cooked Millet provide similar amounts of Vitamin B6 per seven ounces.
• Both Oats as well as Cooked Millet have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oats vs Cooked Millet:

• 7 ounces of Oats have 18 times more Calcium, 3.9 times more Copper, 7.5 times more Iron, 4 times more Magnesium, 18.1 times more Manganese, 5.2 times more Phosphorus, 6.9 times more Potassium, 28.2 times more Selenium and 4.4 times more Zinc than Cooked Millet.
• 7 ounces of Cooked Millet lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oats have 3.3 times more Energy, 6.9 times more Fat, 7.1 times more Saturated Fat, 4 times more Omega 3, 5.1 times more Omega 6, 2.8 times more Carbohydrate, 8.2 times more Fiber and 4.8 times more Protein than Cooked Millet.
• 7 ounces of Cooked Millet provide inadequate amounts of Omega 3