Comparing Nutrients in 100 calories MilletVS Broccoli

Weight per 100 calories

Millet

26.5g

Broccoli

294g

Millet has 11.1 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Millet or Broccoli?

Macros Ratio

Protein Fat Carbs

Millet

12%

10%

78%

Broccoli

27%

65%

100 kcal ▼

Macro Nutrients

Milletvs Broccoli

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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1.15%1.1g

Fat

1.12%1.1g

1.1 gvs1.1 g

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

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0.6%0.19g

Saturated Fat

1.05%0.34g

0.19 gvs0.34 g

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

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1.95%0.031g

Omega 3

11.6%0.19g

0.031 gvs0.19 g

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

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3.14%0.53g

Omega 6

0.85%0.14g

0.53 gvs0.14 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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15%19.3g

Carbohydrate

15%19.5g

19.3 gvs19.5 g

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

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Sugars

6.9%5g

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

NA gvs5 g

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

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Fructose

2.76%2g

≤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 gvs2 g

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

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Glucose

%1.44g

NA gvs1.44 g

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

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Sucrose

%0.29g

NA gvs0.29 g

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

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5.9%2.25g

Fiber

20%7.65g

2.25 gvs7.65 g

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

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5.2%2.9g

Protein

15%8.3g

2.9 gvs8.3 g

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

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Vitamins

Milletvs Broccoli

0%0μg

Vitamin A

10%91μg

RAE, retinol activity equivalents

0 μgvs91 μg

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

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9.3%0.11mg

Vitamin B1

17.4%0.21mg

Thiamine

0.11 mgvs0.21 mg

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

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5.9%0.077mg

Vitamin B2

26.5%0.34mg

Riboflavin

0.077 mgvs0.34 mg

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

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7.8%1.25mg

Vitamin B3

11.7%1.88mg

Niacin, nicotinic acid, niacinamide

1.25 mgvs1.88 mg

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

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4.5%0.22mg

Vitamin B5

33.7%1.7mg

Pantothenic acid

0.22 mgvs1.7 mg

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

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7.8%0.1mg

Vitamin B6

39.6%0.51mg

Pyridoxine

0.1 mgvs0.51 mg

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

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10%3μg

Vitamin B7

Biotin

3 μgvsNA μg

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

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5.62%22.5μg

Vitamin B9

46.3%185μg

Folates and Folic Acid

22.5 μgvs185 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

292%262mg

Ascorbic acid

0 mgvs262 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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0.088%0.013mg

Vitamin E

15.3%2.3mg

Tocopherols and Tocotrienols

0.013 mgvs2.3 mg

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

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0.2%0.24μg

Vitamin K

249%299μg

Phytomenadione or phylloquinone

0.24 μgvs299 μg

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

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Minerals

Milletvs Broccoli

0.21%2.1mg

Calcium

14%138mg

2.1 mgvs138 mg

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

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22%0.2mg

Copper

16%0.14mg

0.2 mgvs0.14 mg

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

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Fluoride

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

NA μgvsNA μg

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

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9.95%0.8mg

Iron

27%2.15mg

0.8 mgvs2.15 mg

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

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7.2%30mg

Magnesium

14.7%61.8mg

30 mgvs61.8 mg

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

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18.8%0.43mg

Manganese

27%0.62mg

0.43 mgvs0.62 mg

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

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17.3%7.8μg

Molybdenum

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

7.8 μgvsNA μg

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

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10.8%75.4mg

Phosphorus

27.7%194mg

75.4 mgvs194 mg

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

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1.5%51.6mg

Potassium

27.3%929mg

51.6 mgvs929 mg

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

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1.3%0.71μg

Selenium

13.4%7.35μg

0.71 μgvs7.35 μg

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

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0.088%1.32mg

Sodium

6.47%97mg

1.32 mgvs97 mg

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

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4.04%0.44mg

Zinc

11%1.2mg

0.44 mgvs1.2 mg

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

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0.062%2.3g

Water

7.1%263g

2.3 gvs263 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 vs Broccoli:

Raw Broccoli contains more Vitamin A, 1.9 times more Vitamin B1, 4.5 times more Vitamin B2, 1.5 times more Vitamin B3, 7.5 times more Vitamin B5, 5.1 times more Vitamin B6, 8.2 times more Vitamin B9, more Vitamin C, 173.4 times more Vitamin E and 1255.1 times more Vitamin K than Raw Millet.
Both Raw Millet as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Millet vs Broccoli:

Raw Millet has 1.4 times more Copper than Raw Broccoli.
While Raw Broccoli contains 65.3 times more Calcium, 2.7 times more Iron, 2 times more Magnesium, 1.4 times more Manganese, 2.6 times more Phosphorus, 18 times more Potassium, 10.3 times more Selenium, 73.4 times more Sodium, 2.7 times more Zinc and 114.5 times more Water than Raw Millet.

Comparison of macro-nutrients per 100 calories:

Raw Millet has 3.7 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 1.8 times more Saturated Fat, 5.9 times more Omega 3, 3.4 times more Fiber and 2.8 times more Protein than Raw Millet.
Both Raw Millet and Raw Broccoli have similar amounts of Energy, Fat and Carbohydrate per 100 kcal.
Both Raw Millet as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

MilletVS Cooked MilletBroccoliVS Cooked MilletMilletVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 100 calories MilletVS Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Millet or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: