Comparing Nutrients in 100 grams Millet VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Millet	12%	10%	78%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Millet	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	13% 378kcal	21.3% 617kcal	2900kcal per day for Men 19-50 years
Fat	4.35% 4.2g	57% 55.2g	97g per day for Men 19-50 years
Saturated Fat	2.26% 0.72g	14.6% 4.68g	32g per day for Men 19-50 years
Omega 3	7.38% 0.12g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	12% 2g	57.3% 9.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	14.5% 10.5g	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	% 10.5g	g per day for Men 19-50 years
Fiber	22.4% 8.5g	15% 5.7g	38g per day for Men 19-50 years
Protein	19.7% 11g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Millet	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.7mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	42.3% 0.55mg	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	59.3% 237μg	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	3% 2.7mg	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	153% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.75% 0.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	0.8% 8mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	177% 1.6mg	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	51.5% 4.12mg	8mg per day for Men 19-50 years
Magnesium	27% 114mg	74% 311mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	90% 2.07mg	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	95% 666mg	700mg per day for Men 19-50 years
Potassium	5.74% 195mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	190% 104μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.23% 8.67g	0.017% 0.62g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet VS Sunflower Seed Butter per 100 g

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

Lets compare vitamin content per 100 grams of Millet vs Sunflower Seed Butter:

• 100 grams of Millet have 7.9 times more Vitamin B1 and 1.8 times more Vitamin B2 than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 1.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C and 457.8 times more Vitamin E than Raw Millet.
• 100 grams of Millet have insufficient amounts of Vitamin C and Vitamin E
• Both Raw Millet as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Millet vs Sunflower Seed Butter:

• 100 g of Sunflower Seed Butter no Salt contain 8 times more Calcium, 2.1 times more Copper, 1.4 times more Iron, 2.7 times more Magnesium, 1.3 times more Manganese, 2.3 times more Phosphorus, 3 times more Potassium, 38.7 times more Selenium and 2.9 times more Zinc than Raw Millet.
• 100 grams of Millet lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Millet have 2.4 times more Omega 3, 3.1 times more Carbohydrate and 1.5 times more Fiber than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 1.6 times more Energy, 13.1 times more Fat, 6.5 times more Saturated Fat, 4.8 times more Omega 6 and 1.6 times more Protein than Raw Millet.