Comparing Nutrients in 100 grams Cooked Millet VS Cooked Oat Bran

Macros Ratio

	Protein	Fat	Carbs
Cooked Millet	12%	8%	80%
Cooked Oat Bran	19%	12%	69%

Macro Nutrients

	Cooked Millet	Cooked Oat Bran	Recommended Dietary Allowance
Energy	4.1% 119kcal	1.38% 40kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.75% 0.028g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	2.82% 0.48g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.2% 23.7g	8.8% 11.4g	130g per day for Men 19-50 years
Sugars	0.18% 0.13g	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	3.42% 1.3g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	6.27% 3.5g	5.73% 3.2g	56g per day for Men 19-50 years

Vitamins

	Cooked 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	8.83% 0.11mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.3% 0.082mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	0.9% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.42% 0.17mg	4.34% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	1.92% 0.025mg	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	4.75% 19μg	1.5% 6μg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Millet	Cooked Oat Bran	Recommended Dietary Allowance
Calcium	0.3% 3mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	7.33% 0.066mg	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	7.88% 0.63mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	42% 0.96mg	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	14.3% 100mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	1.82% 62mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	8.27% 0.91mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	1.93% 71.4g	2.27% 84g	3700g per day for Men 19-50 years

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

• Cooked Millet has 2.4 times more Vitamin B2, 9.2 times more Vitamin B3, 4.3 times more Vitamin B6 and 3.2 times more Vitamin B9 than Cooked Oat Bran.
• While Cooked Oat Bran contains 1.5 times more Vitamin B1 and 1.3 times more Vitamin B5 than Cooked Millet.
• Both Cooked Millet as well as Cooked Oat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

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

• Cooked Millet has 2.4 times more Copper and 1.7 times more Zinc than Cooked Oat Bran.
• While Cooked Oat Bran contains 3.3 times more Calcium, 1.4 times more Iron, 3.5 times more Manganese, 1.5 times more Potassium and 8.6 times more Selenium than Cooked Millet.
• Both Cooked Millet and Cooked Oat Bran have similar amounts of Magnesium, Phosphorus and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cooked Millet has 3 times more Energy, 1.9 times more Omega 3, 1.5 times more Omega 6 and 2.1 times more Carbohydrate than Cooked Oat Bran.
• While Cooked Oat Bran contains 2 times more Fiber than Cooked Millet.
• Both Cooked Millet and Cooked Oat Bran have similar amounts of Fat and Protein per 100 g.
• Both Cooked Millet as well as Cooked Oat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.