Comparing Nutrients in 100 grams Millet VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Millet	12%	10%	78%
Almond paste	8%	52%	40%

Macro Nutrients

	Millet	Almond paste	Recommended Dietary Allowance
Energy	13% 378kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	4.35% 4.2g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	2.26% 0.72g	8.2% 2.63g	32g per day for Men 19-50 years
Omega 3	7.38% 0.12g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	12% 2g	32.8% 5.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	36.8% 48g	130g per day for Men 19-50 years
Sugars	NA	50% 36.3g	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	22.4% 8.5g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	19.7% 11g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Millet	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.7mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	2.77% 0.036mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	38% 11.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.3% 85μg	18.3% 73μg	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	0.11% 0.1mg	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	0.33% 0.05mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.75% 0.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet	Almond paste	Recommended Dietary Allowance
Calcium	0.8% 8mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	50.4% 0.45mg	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	37.6% 3mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	27% 114mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	37.2% 0.86mg	2.3mg per day for Men 19-50 years
Molybdenum	65.6% 29.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	40.7% 285mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	5.74% 195mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	7.64% 4.2μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	0.23% 8.67g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet VS Almond paste per 100 g

Compare the macro and micronutrient content in 100 g of Millet versus 100 g of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Millet vs Almond paste:

• 100 grams of Millet have 5.1 times more Vitamin B1, 3.3 times more Vitamin B3, 7.5 times more Vitamin B5 and 10.7 times more Vitamin B6 than Almond paste.
• While 100 g of Almond paste contain 1.4 times more Vitamin B2 and 270.8 times more Vitamin E than Raw Millet.
• Both Millet and Almond paste provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Millet have insufficient amounts of Vitamin E
• Both Raw Millet as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Millet vs Almond paste:

• 100 grams of Millet have 1.7 times more Copper, 1.9 times more Iron and 1.9 times more Manganese than Almond paste.
• While 100 g of Almond paste contain 21.5 times more Calcium, 1.6 times more Potassium and 1.6 times more Selenium than Raw Millet.
• Both Millet and Almond paste contain similar levels of Magnesium, Phosphorus and Zinc per 100 grams.
• 100 grams of Millet lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Millet have 1.5 times more Carbohydrate, 1.8 times more Fiber and 1.2 times more Protein than Almond paste.
• While 100 g of Almond paste contain 6.6 times more Fat, 3.6 times more Saturated Fat, 1.7 times more Omega 3 and 2.8 times more Omega 6 than Raw Millet.
• Both Millet and Almond paste offer comparable quantities of Energy per 100 grams.