Comparing Nutrients in 100 grams Oats VS Cooked Millet

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Cooked Millet	12%	8%	80%

Macro Nutrients

	Oats	Cooked Millet	Recommended Dietary Allowance
Energy	13.4% 389kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	6.94% 0.11g	1.75% 0.028g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.42g	2.82% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.3g	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	NA	0.18% 0.13g	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	28% 10.6g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	30% 17g	6.27% 3.5g	56g per day for Men 19-50 years

Vitamins

	Oats	Cooked Millet	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.6% 0.76mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	6.3% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6% 0.96mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	3.42% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.15% 0.12mg	8.3% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	73% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 56μg	4.75% 19μg	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	NA	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Cooked Millet	Recommended Dietary Allowance
Calcium	5.4% 54mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	69.6% 0.63mg	18% 0.16mg	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	59% 4.7mg	7.88% 0.63mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	214% 4.9mg	12% 0.27mg	2.3mg per day for Men 19-50 years
Molybdenum	356% 160μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	74.7% 523mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	1.82% 62mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	8.27% 0.91mg	11mg per day for Men 19-50 years
Water	0.22% 8.22g	1.93% 71.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oats VS Cooked Millet per 100 g

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

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

• 100 grams of Oats have 7.2 times more Vitamin B1, 1.7 times more Vitamin B2, 7.9 times more Vitamin B5 and 2.9 times more Vitamin B9 than Cooked Millet.
• While 100 g of Cooked Millet contain 1.4 times more Vitamin B3 than Oats.
• Both Oats and Cooked Millet provide similar amounts of Vitamin B6 per 100 grams.
• Both Oats as well as Cooked Millet have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Oats vs Cooked Millet:

• 100 grams of Oats have 18 times more Calcium, 3.9 times more Copper, 7.5 times more Iron, 4 times more Magnesium, 18.1 times more Manganese, 5.2 times more Phosphorus, 6.9 times more Potassium, 28.2 times more Selenium and 4.4 times more Zinc than Cooked Millet.
• 100 grams of Cooked Millet lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oats have 3.3 times more Energy, 6.9 times more Fat, 7.1 times more Saturated Fat, 4 times more Omega 3, 5.1 times more Omega 6, 2.8 times more Carbohydrate, 8.2 times more Fiber and 4.8 times more Protein than Cooked Millet.
• 100 grams of Cooked Millet provide inadequate amounts of Omega 3