Comparing Nutrients in 100 grams Oranges VS Millet

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Millet	12%	10%	78%

Macro Nutrients

	Oranges	Millet	Recommended Dietary Allowance
Energy	1.62% 47kcal	13% 378kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	4.35% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	2.26% 0.72g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	7.38% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	12% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.04% 11.8g	56% 73g	130g per day for Men 19-50 years
Sugars	13% 9.35g	NA	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	6.3% 2.4g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	1.68% 0.94g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Oranges	Millet	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.76% 0.28mg	29.5% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	38% 11.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.5% 30μg	21.3% 85μg	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	59% 53.2mg	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	1.2% 0.18mg	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.75% 0.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Millet	Recommended Dietary Allowance
Calcium	4% 40mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	83.3% 0.75mg	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	1.25% 0.1mg	37.6% 3mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	1.1% 0.025mg	71% 1.63mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	65.6% 29.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2% 14mg	40.7% 285mg	700mg per day for Men 19-50 years
Potassium	5.32% 181mg	5.74% 195mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	2.34% 86.8g	0.23% 8.67g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A, more Vitamin C and 3.6 times more Vitamin E than Raw Millet.
• While Raw Millet contains 4.8 times more Vitamin B1, 7.3 times more Vitamin B2, 16.7 times more Vitamin B3, 3.4 times more Vitamin B5, 6.4 times more Vitamin B6 and 2.8 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges as well as Raw Millet have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Oranges vs Millet:

• Raw Oranges have 5 times more Calcium and 10 times more Water than Raw Millet.
• While Raw Millet contains 16.7 times more Copper, 30.1 times more Iron, 11.4 times more Magnesium, 65.3 times more Manganese, 20.4 times more Phosphorus, 5.4 times more Selenium and 24 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Millet have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Millet contains 8 times more Energy, 35.2 times more Fat, 48.2 times more Saturated Fat, 16.9 times more Omega 3, 111.9 times more Omega 6, 6.2 times more Carbohydrate, 3.5 times more Fiber and 11.7 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Raw Millet have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.