Nutrients in 7 ounces of Cooked Millet

Millet, cooked.

whole cooked

Macros Ratio

Protein Fat Carbs

12%

80%

7 oz ▼

Macro Nutrients

Cooked Millet

Energy236 kcal

8.14%

Cooked Millet has 236.151335 kcal of Energy per 7 ounces, which is 8.14% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2 g

2.05%

Cooked Millet has 1.984465 g of Fat per 7 ounces, which is 2.05% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.34 g

1.07%

Cooked Millet has 0.34132798 g of Saturated Fat per 7 ounces, which is 1.07% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.056 g

3.47%

Cooked Millet has 0.05556502 g of Omega 3 per 7 ounces, which is 3.47% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.95 g

5.6%

Cooked Millet has 0.9525432 g of Omega 6 per 7 ounces, which is 5.6% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Cooked Millet has 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate47 g

36%

Cooked Millet has 46.97228655 g of Carbohydrate per 7 ounces, which is 36% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.26 g

0.36%

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

Cooked Millet has 0.25798045 g of Sugars per 7 ounces, which is 0.36% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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

Fiber2.58 g

6.8%

Cooked Millet has 2.5798045 g of Fiber per 7 ounces, which is 6.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.97 g

12.4%

Cooked Millet has 6.96547215 g of Protein per 7 ounces, which is 12.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Millet

Vitamin A0 μg

RAE, retinol activity equivalents

Cooked Millet has 0 μg of Vitamin A per 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.21 mg

17.5%

Thiamine

Cooked Millet has 0.21035329 mg of Vitamin B1 per 7 ounces, which is 17.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.16 mg

12.5%

Riboflavin

Cooked Millet has 0.16272613 mg of Vitamin B2 per 7 ounces, which is 12.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.64 mg

16.5%

Niacin, nicotinic acid, niacinamide

Cooked Millet has 2.63933845 mg of Vitamin B3 per 7 ounces, which is 16.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.34 mg

6.8%

Pantothenic acid

Cooked Millet has 0.339343515 mg of Vitamin B5 per 7 ounces, which is 6.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.21 mg

16.5%

Pyridoxine

Cooked Millet has 0.21432222 mg of Vitamin B6 per 7 ounces, which is 16.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B937.7 μg

9.43%

Folates and Folic Acid

Cooked Millet has 37.704835 μg of Vitamin B9 per 7 ounces, which is 9.43% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cooked Millet has 0 μg of Vitamin B12 per 7 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

Cooked Millet has 0 mg of Vitamin C per 7 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Cooked Millet has 0 IU of Vitamin D per 7 ounces, 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

Cooked Millet has 0.0396893 mg of Vitamin E per 7 ounces, which is 0.26% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.6 μg

0.5%

Phytomenadione or phylloquinone

Cooked Millet has 0.5953395 μg of Vitamin K per 7 ounces, which is 0.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Millet

Calcium5.95 mg

0.6%

Cooked Millet has 5.953395 mg of Calcium per 7 ounces, which is 0.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.32 mg

35.5%

Cooked Millet has 0.319498865 mg of Copper per 7 ounces, which is 35.5% 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

Iron1.25 mg

15.6%

Cooked Millet has 1.25021295 mg of Iron per 7 ounces, which is 15.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium87.3 mg

20.8%

Cooked Millet has 87.31646 mg of Magnesium per 7 ounces, which is 20.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.54 mg

23.5%

Cooked Millet has 0.53977448 mg of Manganese per 7 ounces, which is 23.5% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

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

No information available

Phosphorus198 mg

28.3%

Cooked Millet has 198.4465 mg of Phosphorus per 7 ounces, which is 28.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium123 mg

3.6%

Cooked Millet has 123.03683 mg of Potassium per 7 ounces, which is 3.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.8 μg

3.25%

Cooked Millet has 1.7860185 μg of Selenium per 7 ounces, which is 3.25% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3.97 mg

0.26%

Cooked Millet has 3.96893 mg of Sodium per 7 ounces, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.8 mg

16.4%

Cooked Millet has 1.80586315 mg of Zinc per 7 ounces, which is 16.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water142 g

3.83%

Cooked Millet has 141.71064565 g of Water per 7 ounces, which is 3.83% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Cooked Millet:

7 ounces of Cooked Millet has a good amount of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9.
It has some Vitamin B5.
It has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K.

Minerals in 7 ounces of Cooked Millet:

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

Macronutrients in 7 ounces of Cooked Millet:

7 ounces of Cooked Millet is an excellent source of Carbohydrate.
It has a good amount of Protein.
It also has some Omega 3, Omega 6 and Fiber.
While 7 ounces of product has trace amounts of Fat and Saturated Fat, it has no Sugars.

Compare Cooked Millet with:

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Food Info

Nutrients in 7 ounces of Cooked Millet

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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