Comparing Nutrients in 100 grams Millet, puffed VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Millet, puffed	13%	8%	79%
Oranges	7%	2%	91%

Macro Nutrients

	Millet, puffed	Oranges	Recommended Dietary Allowance
Energy	12.2% 354kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.5% 80g	9.04% 11.8g	130g per day for Men 19-50 years
Sugars	0.76% 0.55g	13% 9.35g	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	7.1% 2.7g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	23.2% 13g	1.68% 0.94g	56g per day for Men 19-50 years

Vitamins

	Millet, puffed	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.4mg	1.76% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	4.6% 0.06mg	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	19.8% 79μg	7.5% 30μg	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	59% 53.2mg	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	4.4% 0.66mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet, puffed	Oranges	Recommended Dietary Allowance
Calcium	0.8% 8mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	5% 0.045mg	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	35% 2.8mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	25.2% 106mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	NA	1.1% 0.025mg	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	38% 266mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	1.18% 40mg	5.32% 181mg	3400mg per day for Men 19-50 years
Selenium	5.27% 2.9μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.58mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	0.068% 2.5g	2.34% 86.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Millet, puffed vs Oranges:

• Millet, puffed has 4.5 times more Vitamin B1, 6.8 times more Vitamin B2, 15.7 times more Vitamin B3, 6 times more Vitamin B6, 2.6 times more Vitamin B9, 3.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A and more Vitamin C than Millet, puffed.
• Both Millet, puffed as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Millet, puffed vs Oranges:

• Millet, puffed has 15.6 times more Copper, 28.1 times more Iron, 10.6 times more Magnesium, 19 times more Phosphorus, 5.8 times more Selenium and 22.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 5 times more Calcium, 4.5 times more Potassium and 34.7 times more Water than Millet, puffed.

Comparison of macro-nutrients per 100 grams:

• Millet, puffed has 7.5 times more Energy, 28.3 times more Fat, 44.7 times more Saturated Fat, 15.7 times more Omega 3, 103.8 times more Omega 6, 6.8 times more Carbohydrate and 13.8 times more Protein than Raw Oranges.
• While Raw Oranges contain 17 times more Sugars than Millet, puffed.
• Both Millet, puffed and Raw Oranges have similar amounts of Fiber per 100 g.
• Both Millet, puffed as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.