Nutrients in 5 ounces of Millet

Raw Millet (Panicum miliaceum L.).

Macros Ratio

Protein Fat Carbs

12%

10%

78%

5 oz ▼

Macro Nutrients

Millet

Energy536 kcal

18.5%

Raw Millet has 535.80555 kcal of Energy per 5 ounces, which is 18.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat6 g

6.17%

Raw Millet has 5.9817445 g of Fat per 5 ounces, which is 6.17% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.02 g

3.2%

Raw Millet has 1.024834425 g of Saturated Fat per 5 ounces, which is 3.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.17 g

10.5%

Raw Millet has 0.16726205 g of Omega 3 per 5 ounces, which is 10.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.86 g

17%

Raw Millet has 2.856212125 g of Omega 6 per 5 ounces, which is 17% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Millet has 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate103 g

79.4%

Raw Millet has 103.26305375 g of Carbohydrate per 5 ounces, which is 79.4% 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

Fiber12 g

31.7%

Raw Millet has 12.0485375 g of Fiber per 5 ounces, which is 31.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein15.6 g

28%

Raw Millet has 15.6205745 g of Protein per 5 ounces, which is 28% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.6 mg

49.7%

Thiamine

Raw Millet has 0.596756975 mg of Vitamin B1 per 5 ounces, which is 49.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.41 mg

31.6%

Riboflavin

Raw Millet has 0.41106775 mg of Vitamin B2 per 5 ounces, which is 31.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.7 mg

42%

Niacin, nicotinic acid, niacinamide

Raw Millet has 6.690482 mg of Vitamin B3 per 5 ounces, which is 42% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.2 mg

24%

Pantothenic acid

Raw Millet has 1.2020188 mg of Vitamin B5 per 5 ounces, which is 24% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.54 mg

42%

Pyridoxine

Raw Millet has 0.5443104 mg of Vitamin B6 per 5 ounces, which is 42% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B716 μg

54%

Biotin

Raw Millet has 16.159215 μg of Vitamin B7 per 5 ounces, which is 54% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B9120 μg

30%

Folates and Folic Acid

Raw Millet has 120.485375 μg of Vitamin B9 per 5 ounces, which is 30% 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 5 ounces, 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 5 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.071 mg

0.47%

Tocopherols and Tocotrienols

Raw Millet has 0.07087375 mg of Vitamin E per 5 ounces, which is 0.47% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.28 μg

1.06%

Phytomenadione or phylloquinone

Raw Millet has 1.2757275 μg of Vitamin K per 5 ounces, which is 1.06% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Millet

Calcium11.3 mg

1.13%

Raw Millet has 11.3398 mg of Calcium per 5 ounces, which is 1.13% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.06 mg

118%

Raw Millet has 1.06310625 mg of Copper per 5 ounces, which is 118% 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

Iron4.27 mg

53.3%

Raw Millet has 4.26659975 mg of Iron per 5 ounces, which is 53.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium162 mg

38.5%

Raw Millet has 161.59215 mg of Magnesium per 5 ounces, which is 38.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.3 mg

101%

Raw Millet has 2.3133192 mg of Manganese per 5 ounces, which is 101% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum42 μg

93%

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

Raw Millet has 41.8155125 μg of Molybdenum per 5 ounces, which is 93% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus404 mg

57.7%

Raw Millet has 403.980375 mg of Phosphorus per 5 ounces, which is 57.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium276 mg

8.13%

Raw Millet has 276.407625 mg of Potassium per 5 ounces, which is 8.13% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.83 μg

6.96%

Raw Millet has 3.8271825 μg of Selenium per 5 ounces, which is 6.96% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium7.1 mg

0.47%

Raw Millet has 7.087375 mg of Sodium per 5 ounces, which is 0.47% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.4 mg

21.6%

Raw Millet has 2.381358 mg of Zinc per 5 ounces, which is 21.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water12.3 g

0.33%

Raw Millet has 12.28950825 g of Water per 5 ounces, which is 0.33% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Raw Millet:

5 ounces of Millet is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B7 and Vitamin B9.
While 5 ounces of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E.

Minerals in 5 ounces of Raw Millet:

5 ounces of Millet has outstanding amounts of Copper, Manganese and Molybdenum.
It is an excellent source of Iron, Magnesium, Phosphorus and Zinc.
It also has a good amount of Potassium.
This cereal has some Selenium.
While 5 ounces of product has trace amounts of Calcium, it has no Sodium.

Macronutrients in 5 ounces of Raw Millet:

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

Compare Raw Millet with:

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

Food Info

Nutrients in 5 ounces of Millet

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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