Comparing Nutrients in 100 grams Long-grain Brown Rice VS Millet

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Millet	12%	10%	78%

Macro Nutrients

	Long-grain Brown Rice	Millet	Recommended Dietary Allowance
Energy	12.7% 367kcal	13% 378kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	4.35% 4.2g	97g per day for Men 19-50 years
Saturated Fat	1.85% 0.59g	2.26% 0.72g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	7.38% 0.12g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	12% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.7% 76.3g	56% 73g	130g per day for Men 19-50 years
Sugars	0.91% 0.66g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.66g	NA	g per day for Men 19-50 years
Fiber	9.47% 3.6g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	13.5% 7.54g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Millet	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	29.5% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.7% 0.48mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	16.6% 5μg	38% 11.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.75% 23μg	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	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	4% 0.6mg	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0.75% 0.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Millet	Recommended Dietary Allowance
Calcium	0.9% 9mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	33.6% 0.3mg	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	16% 1.3mg	37.6% 3mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	71% 1.63mg	2.3mg per day for Men 19-50 years
Molybdenum	142% 64μg	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	44.4% 311mg	40.7% 285mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	5.74% 195mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	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	19.4% 2.13mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.23% 8.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Long-grain Brown Rice VS Millet per 100 g

Compare the macro and micronutrient content in 100 g of Long-grain Brown Rice versus 100 g of Millet to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Long-grain Brown Rice vs Millet:

• 100 grams of Long-grain Brown Rice have 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 1.2 times more Vitamin B6 and 12 times more Vitamin E than Millet.
• While 100 g of Raw Millet contain 3.1 times more Vitamin B2, 2.3 times more Vitamin B7 and 3.7 times more Vitamin B9 than Raw Long-grain Brown Rice.
• 100 grams of Millet have insufficient amounts of Vitamin E
• Both Raw Long-grain Brown Rice as well as Raw Millet have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Long-grain Brown Rice vs Millet:

• 100 grams of Long-grain Brown Rice have 1.7 times more Manganese, 2.2 times more Molybdenum, 1.3 times more Potassium, 6.3 times more Selenium and 1.3 times more Zinc than Millet.
• While 100 g of Raw Millet contain 2.5 times more Copper and 2.3 times more Iron than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Millet contain similar levels of Magnesium and Phosphorus per 100 grams.
• Both Raw Long-grain Brown Rice as well as Raw Millet lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Millet contain 1.3 times more Fat, 3.7 times more Omega 3, 2.1 times more Omega 6, 2.4 times more Fiber and 1.5 times more Protein than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Millet offer comparable quantities of Energy and Carbohydrate per 100 grams.