Nutrients in 7 ounces of Millet

Raw Millet (Panicum miliaceum L.).

Macros Ratio

Protein Fat Carbs

12%

10%

78%

7 oz ▼

Macro Nutrients

Millet

Energy750 kcal

26%

Raw Millet has 750.12777 kcal of Energy per 7 ounces, which is 26% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat8.37 g

8.63%

Raw Millet has 8.3744423 g of Fat per 7 ounces, which is 8.63% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.43 g

4.5%

Raw Millet has 1.434768195 g of Saturated Fat per 7 ounces, which is 4.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.23 g

14.6%

Raw Millet has 0.23416687 g of Omega 3 per 7 ounces, which is 14.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 64 g

23.5%

Raw Millet has 3.998696975 g of Omega 6 per 7 ounces, which is 23.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate145 g

111%

Raw Millet has 144.56827525 g of Carbohydrate per 7 ounces, which is 111% 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

Fiber17 g

44.4%

Raw Millet has 16.8679525 g of Fiber per 7 ounces, which is 44.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein22 g

39%

Raw Millet has 21.8688043 g of Protein per 7 ounces, which is 39% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.84 mg

69.6%

Thiamine

Raw Millet has 0.835459765 mg of Vitamin B1 per 7 ounces, which is 69.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.58 mg

44.3%

Riboflavin

Raw Millet has 0.57549485 mg of Vitamin B2 per 7 ounces, which is 44.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B39.37 mg

58.5%

Niacin, nicotinic acid, niacinamide

Raw Millet has 9.3666748 mg of Vitamin B3 per 7 ounces, which is 58.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.7 mg

33.7%

Pantothenic acid

Raw Millet has 1.68282632 mg of Vitamin B5 per 7 ounces, which is 33.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.76 mg

58.6%

Pyridoxine

Raw Millet has 0.76203456 mg of Vitamin B6 per 7 ounces, which is 58.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B722.6 μg

75.4%

Biotin

Raw Millet has 22.622901 μg of Vitamin B7 per 7 ounces, which is 75.4% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B9169 μg

42%

Folates and Folic Acid

Raw Millet has 168.679525 μg of Vitamin B9 per 7 ounces, which is 42% 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 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

Raw 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

Raw 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 E0.099 mg

0.66%

Tocopherols and Tocotrienols

Raw Millet has 0.09922325 mg of Vitamin E per 7 ounces, which is 0.66% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.8 μg

1.5%

Phytomenadione or phylloquinone

Raw Millet has 1.7860185 μg of Vitamin K per 7 ounces, which is 1.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Millet

Calcium16 mg

1.6%

Raw Millet has 15.87572 mg of Calcium per 7 ounces, which is 1.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.5 mg

165%

Raw Millet has 1.48834875 mg of Copper per 7 ounces, which is 165% 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

Iron5.97 mg

74.7%

Raw Millet has 5.97323965 mg of Iron per 7 ounces, which is 74.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium226 mg

54%

Raw Millet has 226.22901 mg of Magnesium per 7 ounces, which is 54% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.24 mg

141%

Raw Millet has 3.23864688 mg of Manganese per 7 ounces, which is 141% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum58.5 μg

130%

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

Raw Millet has 58.5417175 μg of Molybdenum per 7 ounces, which is 130% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus566 mg

80.8%

Raw Millet has 565.572525 mg of Phosphorus per 7 ounces, which is 80.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium387 mg

11.4%

Raw Millet has 386.970675 mg of Potassium per 7 ounces, which is 11.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.36 μg

9.74%

Raw Millet has 5.3580555 μg of Selenium per 7 ounces, which is 9.74% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium9.92 mg

0.66%

Raw Millet has 9.922325 mg of Sodium per 7 ounces, which is 0.66% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.33 mg

30.3%

Raw Millet has 3.3339012 mg of Zinc per 7 ounces, which is 30.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water17.2 g

0.47%

Raw Millet has 17.20531155 g of Water per 7 ounces, which is 0.47% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Millet:

7 ounces of Millet is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B7 and Vitamin B9.
While 7 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 7 ounces of Raw Millet:

7 ounces of Millet has outstanding amounts of Copper, Manganese, Molybdenum and Phosphorus.
It is an excellent source of Iron, Magnesium and Zinc.
It also has a good amount of Potassium and Selenium.
While 7 ounces of product has trace amounts of Calcium, it has no Sodium.

Macronutrients in 7 ounces of Raw Millet:

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

Compare Raw Millet with:

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

Food Info

Nutrients in 7 ounces of Millet

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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