Comparing Nutrients in 100 grams Raw Quinoa VS Millet

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
Millet	12%	10%	78%

Macro Nutrients

	Raw Quinoa	Millet	Recommended Dietary Allowance
Energy	12.7% 368kcal	13% 378kcal	2900kcal per day for Men 19-50 years
Fat	6.26% 6.07g	4.35% 4.2g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	2.26% 0.72g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	7.38% 0.12g	1.6g per day for Men 19-50 years
Omega 6	17.5% 2.98g	12% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.4% 64g	56% 73g	130g per day for Men 19-50 years
Sugars	NA	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	18.4% 7g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	25.2% 14g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Millet	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.5% 1.52mg	29.5% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.5% 0.49mg	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	46% 184μg	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	NA	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	16.3% 2.44mg	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

	Raw Quinoa	Millet	Recommended Dietary Allowance
Calcium	4.7% 47mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	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	57% 4.57mg	37.6% 3mg	8mg per day for Men 19-50 years
Magnesium	47% 197mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	88.4% 2.03mg	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	65.3% 457mg	40.7% 285mg	700mg per day for Men 19-50 years
Potassium	16.6% 563mg	5.74% 195mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.5μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.23% 8.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Quinoa VS Millet per 100 g

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

Lets compare vitamin content per 100 grams of Raw Quinoa vs Millet:

• 100 grams of Raw Quinoa have 1.3 times more Vitamin B6, 2.2 times more Vitamin B9 and 48.8 times more Vitamin E than Millet.
• While 100 g of Raw Millet contain 3.1 times more Vitamin B3 than Raw Quinoa.
• Both Raw Quinoa and Millet provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 100 grams.
• 100 grams of Millet have insufficient amounts of Vitamin E
• Both Raw Quinoa as well as Raw Millet have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Raw Quinoa vs Millet:

• 100 grams of Raw Quinoa have 5.9 times more Calcium, 1.5 times more Iron, 1.7 times more Magnesium, 1.2 times more Manganese, 1.6 times more Phosphorus, 2.9 times more Potassium, 3.1 times more Selenium and 1.8 times more Zinc than Millet.
• While 100 g of Raw Millet contain 1.3 times more Copper than Raw Quinoa.
• 100 grams of Millet lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Raw Quinoa have 1.4 times more Fat, 2.2 times more Omega 3, 1.5 times more Omega 6 and 1.3 times more Protein than Millet.
• Both Raw Quinoa and Millet offer comparable quantities of Energy, Saturated Fat, Carbohydrate and Fiber per 100 grams.