Comparing Nutrients in 7 ounces Raw Quinoa VS Cooked Millet

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
Cooked Millet	12%	8%	80%

Macro Nutrients

	Raw Quinoa	Cooked Millet	Recommended Dietary Allowance
Energy	25% 730kcal	8.14% 236kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	4.38% 1.4g	1.07% 0.34g	32g per day for Men 19-50 years
Omega 3	32.2% 0.52g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	34.8% 5.9g	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	98% 127g	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	36.6% 14g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	50% 28g	12.4% 6.97g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Cooked Millet	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.3% 0.97mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	91% 365μg	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	NA	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	32.3% 4.84mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	Cooked Millet	Recommended Dietary Allowance
Calcium	9.33% 93mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	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	113% 9.07mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	93% 391mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	175% 4.03mg	23.5% 0.54mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	130% 907mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	33% 1117mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	30.7% 17μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	56% 6.15mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	0.71% 26.4g	3.83% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Quinoa VS Cooked Millet per 7 oz

Compare the macro and micronutrient content in 7 oz of Raw Quinoa 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 Raw Quinoa vs Cooked Millet:

• 7 ounces of Raw Quinoa have 3.4 times more Vitamin B1, 3.9 times more Vitamin B2, 4.5 times more Vitamin B5, 4.5 times more Vitamin B6, 9.7 times more Vitamin B9 and 122 times more Vitamin E than Cooked Millet.
• Both Raw Quinoa and Cooked Millet provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cooked Millet have insufficient amounts of Vitamin E
• Both Raw Quinoa as well as Cooked Millet have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Raw Quinoa vs Cooked Millet:

• 7 ounces of Raw Quinoa have 15.7 times more Calcium, 3.7 times more Copper, 7.3 times more Iron, 4.5 times more Magnesium, 7.5 times more Manganese, 4.6 times more Phosphorus, 9.1 times more Potassium, 9.4 times more Selenium and 3.4 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 Raw Quinoa have 3.1 times more Energy, 6.1 times more Fat, 4.1 times more Saturated Fat, 9.3 times more Omega 3, 6.2 times more Omega 6, 2.7 times more Carbohydrate, 5.4 times more Fiber and 4 times more Protein than Cooked Millet.
• 7 ounces of Cooked Millet provide inadequate amounts of Omega 3