Comparing Nutrients in 7 ounces Cooked Long-grain Brown Rice VS Cooked Millet

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Cooked Millet	12%	8%	80%

Macro Nutrients

	Cooked Long-grain Brown Rice	Cooked Millet	Recommended Dietary Allowance
Energy	8.4% 244kcal	8.14% 236kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.92g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	1.07% 0.34g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	4.14% 0.7g	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	39% 50.8g	36% 47g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.48g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	12.4% 6.97g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	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	29.4% 0.35mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.8% 5.1mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	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	4.47% 18μg	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	2.25% 0.34mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Cooked Millet	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	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	14% 1.1mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	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	29% 204mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	5% 171mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	3.77% 139g	3.83% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Long-grain Brown Rice VS Cooked Millet per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Long-grain Brown Rice 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 Cooked Long-grain Brown Rice vs Cooked Millet:

• 7 ounces of Cooked Long-grain Brown Rice have 1.7 times more Vitamin B1, 1.9 times more Vitamin B3 and 2.2 times more Vitamin B5 than Cooked Millet.
• While 7 oz of Cooked Millet contain 2.1 times more Vitamin B9 than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Cooked Millet provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• Both Cooked Long-grain Brown Rice as well as Cooked Millet have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cooked Long-grain Brown Rice vs Cooked Millet:

• 7 ounces of Cooked Long-grain Brown Rice have 3.6 times more Manganese, 1.4 times more Potassium and 6.4 times more Selenium than Cooked Millet.
• While 7 oz of Cooked Millet contain 1.5 times more Copper and 1.3 times more Zinc than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Cooked Millet contain similar levels of Iron, Magnesium and Phosphorus per seven ounces.
• 7 ounces of Cooked Millet lack sufficient amounts of Potassium and Selenium
• Both Cooked Long-grain Brown Rice as well as Cooked Millet lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Long-grain Brown Rice have 1.2 times more Fiber than Cooked Millet.
• While 7 oz of Cooked Millet contain 1.4 times more Omega 6 and 1.3 times more Protein than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Cooked Millet offer comparable quantities of Energy and Carbohydrate per seven ounces.
• Both Cooked Long-grain Brown Rice as well as Cooked Millet provide inadequate amounts of Omega 3 in seven ounces.