Nutrients in 14 ounces of Millet

Raw Millet (Panicum miliaceum L.).

Macros Ratio

Protein Fat Carbs

12%

10%

78%

14 oz ▼

Macro Nutrients

Millet

Energy1500 kcal

51.7%

Raw Millet has 1500.25554 kcal of Energy per 14 ounces, which is 51.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat16.7 g

17.3%

Raw Millet has 16.7488846 g of Fat per 14 ounces, which is 17.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.87 g

8.97%

Raw Millet has 2.86953639 g of Saturated Fat per 14 ounces, which is 8.97% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.47 g

29.3%

Raw Millet has 0.46833374 g of Omega 3 per 14 ounces, which is 29.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 68 g

47%

Raw Millet has 7.99739395 g of Omega 6 per 14 ounces, which is 47% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Millet has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate289 g

222%

Raw Millet has 289.1365505 g of Carbohydrate per 14 ounces, which is 222% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber33.7 g

88.8%

Raw Millet has 33.735905 g of Fiber per 14 ounces, which is 88.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein43.7 g

78%

Raw Millet has 43.7376086 g of Protein per 14 ounces, which is 78% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Millet

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Millet has 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B11.67 mg

139%

Thiamine

Raw Millet has 1.67091953 mg of Vitamin B1 per 14 ounces, which is 139% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B21.15 mg

88.5%

Riboflavin

Raw Millet has 1.1509897 mg of Vitamin B2 per 14 ounces, which is 88.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B318.7 mg

117%

Niacin, nicotinic acid, niacinamide

Raw Millet has 18.7333496 mg of Vitamin B3 per 14 ounces, which is 117% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B53.37 mg

67.3%

Pantothenic acid

Raw Millet has 3.36565264 mg of Vitamin B5 per 14 ounces, which is 67.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B61.52 mg

117%

Pyridoxine

Raw Millet has 1.52406912 mg of Vitamin B6 per 14 ounces, which is 117% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B745.2 μg

151%

Biotin

Raw Millet has 45.245802 μg of Vitamin B7 per 14 ounces, which is 151% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B9337 μg

84.3%

Folates and Folic Acid

Raw Millet has 337.35905 μg of Vitamin B9 per 14 ounces, which is 84.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Millet has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C0 mg

Ascorbic acid

Raw Millet has 0 mg of Vitamin C per 14 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Millet has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E0.2 mg

1.32%

Tocopherols and Tocotrienols

Raw Millet has 0.1984465 mg of Vitamin E per 14 ounces, which is 1.32% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3.57 μg

2.98%

Phytomenadione or phylloquinone

Raw Millet has 3.572037 μg of Vitamin K per 14 ounces, which is 2.98% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Millet

Calcium31.8 mg

3.18%

Raw Millet has 31.75144 mg of Calcium per 14 ounces, which is 3.18% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.98 mg

331%

Raw Millet has 2.9766975 mg of Copper per 14 ounces, which is 331% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron12 mg

149%

Raw Millet has 11.9464793 mg of Iron per 14 ounces, which is 149% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium452 mg

108%

Raw Millet has 452.45802 mg of Magnesium per 14 ounces, which is 108% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese6.48 mg

282%

Raw Millet has 6.47729376 mg of Manganese per 14 ounces, which is 282% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum117 μg

260%

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

Raw Millet has 117.083435 μg of Molybdenum per 14 ounces, which is 260% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus1131 mg

162%

Raw Millet has 1131.14505 mg of Phosphorus per 14 ounces, which is 162% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium774 mg

22.8%

Raw Millet has 773.94135 mg of Potassium per 14 ounces, which is 22.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium10.7 μg

19.5%

Raw Millet has 10.716111 μg of Selenium per 14 ounces, which is 19.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium20 mg

1.32%

Raw Millet has 19.84465 mg of Sodium per 14 ounces, which is 1.32% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc6.67 mg

60.6%

Raw Millet has 6.6678024 mg of Zinc per 14 ounces, which is 60.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water34.4 g

0.93%

Raw Millet has 34.4106231 g of Water per 14 ounces, which is 0.93% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Millet:

14 ounces of Millet has outstanding amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B7 and Vitamin B9.
It is an excellent source of Vitamin B5.
It also has some Vitamin K.
While 14 ounces of product has trace amounts of Vitamin E, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 14 ounces of Raw Millet:

14 ounces of Millet has outstanding amounts of Copper, Iron, Magnesium, Manganese, Molybdenum and Phosphorus.
It is an excellent source of Potassium and Zinc.
It also has a good amount of Selenium.
This cereal has some Calcium.
The product has trace amounts of Sodium.

Macronutrients in 14 ounces of Raw Millet:

14 ounces of Millet has outstanding amounts of Carbohydrate and Fiber.
It is an excellent source of Omega 3, Omega 6 and Protein.
It also has a good amount of Fat and Saturated Fat.

Compare Raw Millet with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Millet

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Millet with: