Comparing Nutrients in 100 calories Millet, puffedVS Boiled Carrots

Weight per 100 calories

Millet, puffed

28g

Boiled Carrots

286g

Millet, puffed has 10.1 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 100 calories - Millet, puffed or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Millet, puffed

13%

79%

Boiled Carrots

88%

100 kcal ▼

Macro Nutrients

Millet, puffedvs Boiled Carrots

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.99%0.96g

Fat

0.53%0.51g

0.96 gvs0.51 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.59%0.19g

Saturated Fat

0.27%0.086g

0.19 gvs0.086 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.94%0.031g

Omega 3

0.18%0.003g

0.031 gvs0.003 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.1%0.53g

Omega 6

1.46%0.25g

0.53 gvs0.25 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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17.4%22.6g

Carbohydrate

18%23.5g

22.6 gvs23.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.21%0.16g

Sugars

13.6%9.86g

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

0.16 gvs9.86 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

1.4%1.03g

≤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]

NA gvs1.03 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.14g

NA gvs1.14 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%7.7g

NA gvs7.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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2%0.76g

Fiber

22.6%8.57g

0.76 gvs8.57 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.56%3.67g

Protein

3.88%2.17g

3.67 gvs2.17 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Millet, puffedvs Boiled Carrots

0%0μg

Vitamin A

270%2434μg

RAE, retinol activity equivalents

0 μgvs2434 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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9.2%0.11mg

Vitamin B1

15.7%0.19mg

Thiamine

0.11 mgvs0.19 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.87%0.076mg

Vitamin B2

9.67%0.13mg

Riboflavin

0.076 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.8%1.25mg

Vitamin B3

11.5%1.84mg

Niacin, nicotinic acid, niacinamide

1.25 mgvs1.84 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

13.3%0.66mg

Pantothenic acid

NA mgvs0.66 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7.82%0.1mg

Vitamin B6

33.6%0.44mg

Pyridoxine

0.1 mgvs0.44 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.58%22.3μg

Vitamin B9

10%40μg

Folates and Folic Acid

22.3 μgvs40 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

11.4%10.3mg

Ascorbic acid

0 mgvs10.3 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.24%0.19mg

Vitamin E

19.6%2.94mg

Tocopherols and Tocotrienols

0.19 mgvs2.94 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.33%0.4μg

Vitamin K

32.6%39μg

Phytomenadione or phylloquinone

0.4 μgvs39 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Millet, puffedvs Boiled Carrots

0.23%2.26mg

Calcium

8.57%85.7mg

2.26 mgvs85.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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22%0.2mg

Copper

5.4%0.049mg

0.2 mgvs0.049 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

3.4%136μg

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

NA μgvs136 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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9.92%0.79mg

Iron

12%0.97mg

0.79 mgvs0.97 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.13%30mg

Magnesium

6.8%28.6mg

30 mgvs28.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

19.3%0.44mg

NA mgvs0.44 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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10.7%75mg

Phosphorus

12.2%85.7mg

75 mgvs85.7 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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0.33%11.3mg

Potassium

19.7%671mg

11.3 mgvs671 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.5%0.82μg

Selenium

3.64%2μg

0.82 μgvs2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.094%1.4mg

Sodium

11%166mg

1.4 mgvs166 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.06%0.45mg

Zinc

5.2%0.57mg

0.45 mgvs0.57 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.019%0.71g

Water

6.96%258g

0.71 gvs258 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Millet, puffed vs Boiled Carrots:

Boiled and Drained Carrots contain more Vitamin A, 1.7 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B3, 4.3 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C, 15.8 times more Vitamin E and 99 times more Vitamin K than Millet, puffed.
Both Millet, puffed as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Millet, puffed vs Boiled Carrots:

Millet, puffed has 4.1 times more Copper than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 37.9 times more Calcium, 59.4 times more Potassium, 2.4 times more Selenium, 117.3 times more Sodium, 1.3 times more Zinc and 364.8 times more Water than Millet, puffed.
Both Millet, puffed and Boiled and Drained Carrots have similar amounts of Iron, Magnesium and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Millet, puffed has 10.9 times more Omega 3, 2.1 times more Omega 6 and 1.7 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 63.4 times more Sugars and 11.2 times more Fiber than Millet, puffed.
Both Millet, puffed and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Millet, puffed as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Millet, puffedVS OAT BRAN FLAKES, HEALTH VALLEYBoiled CarrotsVS OAT BRAN FLAKES, HEALTH VALLEYMillet, puffedVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 100 calories Millet, puffedVS Boiled Carrots

Weight per 100 calories

Which food has more nutrients per 100 calories - Millet, puffed or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: