Comparing Nutrients in 100 calories Millet VS Cooked Oat Bran

Weight per 100 calories

• Millet: 26.5g
• Cooked Oat Bran: 250g

Millet has 9.5 times more energy per 100g than Cooked Oat Bran. It has high energy density when compared to other foods. Cooked Oat Bran having low energy density.

Which food has more nutrients per 100 calories - Millet or Cooked Oat Bran?

Macros Ratio

	Protein	Fat	Carbs
Millet	12%	10%	78%
Cooked Oat Bran	19%	12%	69%

Macro Nutrients

	Millet	Cooked Oat Bran	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	2.2% 2.15g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	2.34% 0.038g	1.6g per day for Men 19-50 years
Omega 6	3.14% 0.53g	4.76% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	22% 28.6g	130g per day for Men 19-50 years
Sugars	NA	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	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	5.9% 2.25g	17% 6.5g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	14.3% 8.03g	56g per day for Men 19-50 years

Vitamins

	Millet	Cooked Oat Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.3% 0.11mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.9% 0.077mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	2.25% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	4.8% 0.063mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10% 3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.62% 22.5μg	3.75% 15μg	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	0.088% 0.013mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.2% 0.24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet	Cooked Oat Bran	Recommended Dietary Allowance
Calcium	0.21% 2.1mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	18.3% 0.17mg	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	9.95% 0.8mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	7.2% 30mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	18.8% 0.43mg	105% 2.4mg	2.3mg per day for Men 19-50 years
Molybdenum	17.3% 7.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10.8% 75.4mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	1.5% 51.6mg	6.76% 230mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	35% 19.3μg	55μg per day for Men 19-50 years
Sodium	0.088% 1.32mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	4.04% 0.44mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	5.68% 210g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Millet vs Cooked Oat Bran:

• Raw Millet has 3.5 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cooked Oat Bran.
• While Cooked Oat Bran contains 3.6 times more Vitamin B1 and 2.4 times more Vitamin B5 than Raw Millet.
• Both Raw Millet and Cooked Oat Bran have similar amounts of Vitamin B2 per 100 kcal.
• Both Raw Millet as well as Cooked Oat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Millet vs Cooked Oat Bran:

• Raw Millet has 1.2 times more Copper than Cooked Oat Bran.
• While Cooked Oat Bran contains 11.8 times more Calcium, 2.8 times more Iron, 3.3 times more Magnesium, 5.6 times more Manganese, 3.9 times more Phosphorus, 4.5 times more Potassium, 27 times more Selenium, 3 times more Zinc and 91.6 times more Water than Raw Millet.

Comparison of macro-nutrients per 100 calories:

• Cooked Oat Bran contains 1.9 times more Fat, 2.1 times more Saturated Fat, 1.5 times more Omega 6, 1.5 times more Carbohydrate, 2.9 times more Fiber and 2.8 times more Protein than Raw Millet.
• Both Raw Millet and Cooked Oat Bran have similar amounts of Energy and Omega 3 per 100 kcal.
• Both Raw Millet as well as Cooked Oat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.