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

Macros Ratio

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

Macro Nutrients

	Cooked Millet	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	4.1% 119kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	1.85% 0.59g	32g per day for Men 19-50 years
Omega 3	1.75% 0.028g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.82% 0.48g	5.7% 0.97g	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	58.7% 76.3g	130g per day for Men 19-50 years
Sugars	0.18% 0.13g	0.91% 0.66g	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	% 0.66g	g per day for Men 19-50 years
Fiber	3.42% 1.3g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	6.27% 3.5g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Cooked Millet	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	8.83% 0.11mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.3% 0.082mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.42% 0.17mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	36.7% 0.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16.6% 5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	5.75% 23μg	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	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Millet	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	0.3% 3mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	33.6% 0.3mg	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	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	124% 2.85mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	142% 64μg	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	44.4% 311mg	700mg per day for Men 19-50 years
Potassium	1.82% 62mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	8.27% 0.91mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	1.93% 71.4g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Millet VS Long-grain Brown Rice per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Millet versus 100 g of Long-grain Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 g of Raw Long-grain Brown Rice contain 5.1 times more Vitamin B1, 4.9 times more Vitamin B3, 6.2 times more Vitamin B5, 4.4 times more Vitamin B6 and 30 times more Vitamin E than Cooked Millet.
• Both Cooked Millet and Long-grain Brown Rice provide similar amounts of Vitamin B2 and Vitamin B9 per 100 grams.
• 100 grams of Cooked Millet have insufficient amounts of Vitamin E
• Both Cooked Millet as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

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

• 100 g of Raw Long-grain Brown Rice contain 1.9 times more Copper, 2 times more Iron, 2.6 times more Magnesium, 10.5 times more Manganese, 3.1 times more Phosphorus, 4 times more Potassium, 19 times more Selenium and 2.3 times more Zinc than Cooked Millet.
• 100 grams of Cooked Millet lack sufficient amounts of Potassium and Selenium
• Both Cooked Millet as well as Raw Long-grain Brown Rice lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Long-grain Brown Rice contain 3.1 times more Energy, 3.2 times more Fat, 2 times more Omega 6, 3.2 times more Carbohydrate, 2.8 times more Fiber and 2.1 times more Protein than Cooked Millet.
• 100 grams of Cooked Millet provide inadequate amounts of Omega 3