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

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Millet	12%	10%	78%

Macro Nutrients

	Long-grain Brown Rice	Millet	Recommended Dietary Allowance
Energy	25% 728kcal	26% 750kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	8.63% 8.37g	97g per day for Men 19-50 years
Saturated Fat	3.67% 1.17g	4.5% 1.43g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	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	116% 151g	111% 145g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	44.4% 17g	38g per day for Men 19-50 years
Protein	26.7% 15g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Millet	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.5% 1.07mg	69.6% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.5% 13mg	58.5% 9.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	58.6% 0.76mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.9μg	75.4% 22.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.4% 45.6μg	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	7.94% 1.2mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Millet	Recommended Dietary Allowance
Calcium	1.8% 18mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	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	32% 2.56mg	74.7% 5.97mg	8mg per day for Men 19-50 years
Magnesium	55% 230mg	54% 226mg	420mg per day for Men 19-50 years
Manganese	246% 5.66mg	141% 3.24mg	2.3mg per day for Men 19-50 years
Molybdenum	282% 127μg	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	88% 617mg	80.8% 566mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.23mg	30.3% 3.33mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	0.47% 17.2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Long-grain Brown Rice versus 7 oz of Millet to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Long-grain Brown Rice vs Millet:

• 7 ounces of Long-grain Brown Rice have 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 1.2 times more Vitamin B6 and 12 times more Vitamin E than Millet.
• While 7 oz of Raw Millet contain 3.1 times more Vitamin B2, 2.3 times more Vitamin B7 and 3.7 times more Vitamin B9 than Raw Long-grain Brown Rice.
• 7 ounces of Millet have insufficient amounts of Vitamin E
• Both Raw Long-grain Brown Rice as well as Raw Millet have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Long-grain Brown Rice have 1.7 times more Manganese, 2.2 times more Molybdenum, 1.3 times more Potassium, 6.3 times more Selenium and 1.3 times more Zinc than Millet.
• While 7 oz of Raw Millet contain 2.5 times more Copper and 2.3 times more Iron than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Millet contain similar levels of Magnesium and Phosphorus per seven ounces.
• Both Raw Long-grain Brown Rice 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 1.3 times more Fat, 3.7 times more Omega 3, 2.1 times more Omega 6, 2.4 times more Fiber and 1.5 times more Protein than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Millet offer comparable quantities of Energy and Carbohydrate per seven ounces.