Nutrients in 300 calories of Millet

Raw Millet (Panicum miliaceum L.).

Weight per 300 Calories

Millet

79.4g

Raw Millet has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

12%

10%

78%

300 kcal ▼

Macro Nutrients

Millet

Energy300 kcal

10.3%

Raw Millet has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.35 g

3.45%

Raw Millet has 3.3492063492063 g of Fat per 300 calories, which is 3.45% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.57 g

1.8%

Raw Millet has 0.57380952380952 g of Saturated Fat per 300 calories, which is 1.8% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.094 g

5.85%

Raw Millet has 0.093650793650794 g of Omega 3 per 300 calories, which is 5.85% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.6 g

9.4%

Raw Millet has 1.5992063492063 g of Omega 6 per 300 calories, which is 9.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Millet has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate58 g

44.5%

Raw Millet has 57.81746031746 g of Carbohydrate per 300 calories, which is 44.5% 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

Fiber6.75 g

17.8%

Raw Millet has 6.7460317460317 g of Fiber per 300 calories, which is 17.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein8.75 g

15.6%

Raw Millet has 8.7460317460317 g of Protein per 300 calories, which is 15.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Millet

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Millet has 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.33 mg

28%

Thiamine

Raw Millet has 0.33412698412698 mg of Vitamin B1 per 300 calories, which is 28% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.23 mg

17.7%

Riboflavin

Raw Millet has 0.23015873015873 mg of Vitamin B2 per 300 calories, which is 17.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.75 mg

23.4%

Niacin, nicotinic acid, niacinamide

Raw Millet has 3.7460317460317 mg of Vitamin B3 per 300 calories, which is 23.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.67 mg

13.5%

Pantothenic acid

Raw Millet has 0.67301587301587 mg of Vitamin B5 per 300 calories, which is 13.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.3 mg

23.4%

Pyridoxine

Raw Millet has 0.3047619047619 mg of Vitamin B6 per 300 calories, which is 23.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B79.05 μg

30%

Biotin

Raw Millet has 9.047619047619 μg of Vitamin B7 per 300 calories, which is 30% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B967.5 μg

17%

Folates and Folic Acid

Raw Millet has 67.460317460317 μg of Vitamin B9 per 300 calories, which is 17% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg

Ascorbic acid

Raw Millet has 0 mg of Vitamin C per 300 calories, 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.04 mg

0.26%

Tocopherols and Tocotrienols

Raw Millet has 0.03968253968254 mg of Vitamin E per 300 calories, which is 0.26% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.71 μg

0.6%

Phytomenadione or phylloquinone

Raw Millet has 0.71428571428571 μg of Vitamin K per 300 calories, which is 0.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Millet

Calcium6.35 mg

0.63%

Raw Millet has 6.3492063492063 mg of Calcium per 300 calories, which is 0.63% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.6 mg

66%

Raw Millet has 0.5952380952381 mg of Copper per 300 calories, which is 66% 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

Iron2.4 mg

30%

Raw Millet has 2.3888888888889 mg of Iron per 300 calories, which is 30% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium90 mg

21.5%

Raw Millet has 90.47619047619 mg of Magnesium per 300 calories, which is 21.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.3 mg

56.3%

Raw Millet has 1.2952380952381 mg of Manganese per 300 calories, which is 56.3% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum23.4 μg

52%

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

Raw Millet has 23.412698412698 μg of Molybdenum per 300 calories, which is 52% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus226 mg

32.3%

Raw Millet has 226.19047619048 mg of Phosphorus per 300 calories, which is 32.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium155 mg

4.55%

Raw Millet has 154.7619047619 mg of Potassium per 300 calories, which is 4.55% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.14 μg

3.9%

Raw Millet has 2.1428571428571 μg of Selenium per 300 calories, which is 3.9% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3.97 mg

0.26%

Raw Millet has 3.968253968254 mg of Sodium per 300 calories, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.33 mg

12%

Raw Millet has 1.3333333333333 mg of Zinc per 300 calories, which is 12% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water6.9 g

0.19%

Raw Millet has 6.8809523809524 g of Water per 300 calories, which is 0.19% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Millet:

300 calories of Millet is an excellent source of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B7.
It has a good amount of Vitamin B2, Vitamin B5 and Vitamin B9.
It has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K.

Minerals in 300 calories of Raw Millet:

300 calories of Millet is an excellent source of Copper, Iron, Magnesium, Manganese, Molybdenum and Phosphorus.
It has a good amount of Zinc.
It also has some Potassium and Selenium.
It has no Calcium and Sodium.

Macronutrients in 300 calories of Raw Millet:

300 calories of Millet is an excellent source of Carbohydrate.
It has a good amount of Omega 6, Fiber and Protein.
It also has some Fat and Omega 3.
The product has trace amounts of Saturated Fat.

Compare Raw Millet with:

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

Food Info

Nutrients in 300 calories of Millet

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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