Comparing Nutrients in 7 ounces Fresh Orange juice VS Millet

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Millet	12%	10%	78%

Macro Nutrients

	Fresh Orange juice	Millet	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	26% 750kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	8.63% 8.37g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	4.5% 1.43g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	16% 20.6g	111% 145g	130g per day for Men 19-50 years
Sugars	23% 16.7g	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	5.8% 4.2g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	44.4% 17g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Millet	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	69.6% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	58.5% 9.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	15% 59.5μg	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	110% 99mg	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	0.53% 0.079mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Millet	Recommended Dietary Allowance
Calcium	2.2% 22mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	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	4.96% 0.4mg	74.7% 5.97mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	54% 226mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	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	4.8% 33.7mg	80.8% 566mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	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	0.9% 0.099mg	30.3% 3.33mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.47% 17.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Millet per 7 oz

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

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Millet:

• 7 ounces of Fresh Orange juice have more Vitamin C than Millet.
• While 7 oz of Raw Millet contain 4.7 times more Vitamin B1, 9.7 times more Vitamin B2, 11.8 times more Vitamin B3, 4.5 times more Vitamin B5, 9.6 times more Vitamin B6 and 2.8 times more Vitamin B9 than Raw Orange juice.
• 7 ounces of Millet have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Raw Millet have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Millet:

• 7 ounces of Fresh Orange juice have 10.2 times more Water than Millet.
• While 7 oz of Raw Millet contain 17 times more Copper, 15.1 times more Iron, 10.4 times more Magnesium, 116.6 times more Manganese, 16.8 times more Phosphorus, 27 times more Selenium and 33.6 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Millet contain similar levels of Potassium per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc
• Both Raw Orange juice 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 8.4 times more Energy, 21.1 times more Fat, 30.1 times more Saturated Fat, 10.7 times more Omega 3, 69.5 times more Omega 6, 7 times more Carbohydrate, 42.5 times more Fiber and 15.7 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein