Comparing Nutrients in 100 calories Cooked Millet VS Cooked Long-grain Brown Rice

Weight per 100 calories

• Cooked Millet: 84g
• Cooked Long-grain Brown Rice: 81.3g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 100 calories - Cooked Millet or Cooked Long-grain Brown Rice?

Macros Ratio

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

Macro Nutrients

	Cooked Millet	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.87% 0.84g	0.81% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	1.47% 0.024g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.37% 0.4g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	16% 20.8g	130g per day for Men 19-50 years
Sugars	0.15% 0.11g	0.27% 0.2g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	2.87% 1.1g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	5.27% 2.95g	3.98% 2.23g	56g per day for Men 19-50 years

Vitamins

	Cooked Millet	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.42% 0.089mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.3% 0.069mg	4.3% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.87% 0.14mg	6.18% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7% 0.091mg	7.7% 0.1mg	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% 16μg	1.83% 7.3μg	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	0.11% 0.017mg	0.92% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.25μg	0.14% 0.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Millet	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	0.25% 2.52mg	0.24% 2.44mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	9.58% 0.086mg	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	6.6% 0.53mg	5.7% 0.46mg	8mg per day for Men 19-50 years
Magnesium	8.8% 37mg	7.55% 31.7mg	420mg per day for Men 19-50 years
Manganese	9.94% 0.23mg	34.4% 0.79mg	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	12% 84mg	12% 83.7mg	700mg per day for Men 19-50 years
Potassium	1.53% 52mg	2.06% 70mg	3400mg per day for Men 19-50 years
Selenium	1.38% 0.76μg	8.57% 4.7μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.7mg	0.22% 3.25mg	1500mg per day for Men 19-50 years
Zinc	6.95% 0.76mg	5.25% 0.58mg	11mg per day for Men 19-50 years
Water	1.62% 60g	1.54% 57g	3700g per day for Men 19-50 years

Cooked Millet VS Cooked Long-grain Brown Rice Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Millet or Cooked Long-grain Brown Rice?

Lets compare vitamin content per 100 calories of Cooked Millet vs Cooked Long-grain Brown Rice:

• 100 calories of Cooked Millet have 1.2 times more Vitamin B2 and 2.2 times more Vitamin B9 than Cooked Long-grain Brown Rice.
• While 100 kcal of Cooked Long-grain Brown Rice contain 1.6 times more Vitamin B1, 1.9 times more Vitamin B3 and 2.1 times more Vitamin B5 than Cooked Millet.
• Both Cooked Millet and Cooked Long-grain Brown Rice provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Cooked Long-grain Brown Rice have insufficient amounts of Vitamin B9
• Both Cooked Millet as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Cooked Millet vs Cooked Long-grain Brown Rice:

• 100 calories of Cooked Millet have 1.6 times more Copper and 1.3 times more Zinc than Cooked Long-grain Brown Rice.
• While 100 kcal of Cooked Long-grain Brown Rice contain 3.5 times more Manganese, 1.3 times more Potassium and 6.2 times more Selenium than Cooked Millet.
• Both Cooked Millet and Cooked Long-grain Brown Rice contain similar levels of Iron, Magnesium and Phosphorus per 100 calories.
• 100 calories of Cooked Millet lack sufficient amounts of Potassium and Selenium
• Both Cooked Millet as well as Cooked Long-grain Brown Rice lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Millet have 1.4 times more Omega 6 and 1.3 times more Protein than Cooked Long-grain Brown Rice.
• Both Cooked Millet and Cooked Long-grain Brown Rice offer comparable quantities of Energy, Carbohydrate and Fiber per 100 calories.
• 100 calories of Cooked Long-grain Brown Rice provide inadequate amounts of Omega 6
• Both Cooked Millet as well as Cooked Long-grain Brown Rice provide inadequate amounts of Omega 3 in 100 calories.