Comparing Nutrients in 100 calories MilletVS Cooked Millet

Weight per 100 calories

Millet

26.5g

Cooked Millet

84g

Millet has 3.2 times more energy per 100g than Cooked Millet. It has high energy density when compared to other foods. Cooked Millet having average energy density.

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

Macros Ratio

Protein Fat Carbs

Millet

12%

10%

78%

Cooked Millet

12%

80%

100 kcal ▼

Macro Nutrients

Milletvs Cooked Millet

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

0.87%0.84g

1.1 gvs0.84 g

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

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0.6%0.19g

Saturated Fat

0.45%0.14g

0.19 gvs0.14 g

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

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1.95%0.031g

Omega 3

1.47%0.024g

0.031 gvs0.024 g

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

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3.14%0.53g

Omega 6

2.37%0.4g

0.53 gvs0.4 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

15.3%20g

19.3 gvs20 g

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

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Sugars

0.15%0.11g

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

NA gvs0.11 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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5.9%2.25g

Fiber

2.87%1.1g

2.25 gvs1.1 g

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

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5.2%2.9g

Protein

5.27%2.95g

2.9 gvs2.95 g

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

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Vitamins

Milletvs Cooked Millet

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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9.3%0.11mg

Vitamin B1

7.42%0.089mg

Thiamine

0.11 mgvs0.089 mg

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

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5.9%0.077mg

Vitamin B2

5.3%0.069mg

Riboflavin

0.077 mgvs0.069 mg

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

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7.8%1.25mg

Vitamin B3

7%1.1mg

Niacin, nicotinic acid, niacinamide

1.25 mgvs1.1 mg

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

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4.5%0.22mg

Vitamin B5

2.87%0.14mg

Pantothenic acid

0.22 mgvs0.14 mg

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

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7.8%0.1mg

Vitamin B6

7%0.091mg

Pyridoxine

0.1 mgvs0.091 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

4%16μg

Folates and Folic Acid

22.5 μgvs16 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

0%0mg

Ascorbic acid

0 mgvs0 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

0.11%0.017mg

Tocopherols and Tocotrienols

0.013 mgvs0.017 mg

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

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0.2%0.24μg

Vitamin K

0.21%0.25μg

Phytomenadione or phylloquinone

0.24 μgvs0.25 μg

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

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Minerals

Milletvs Cooked Millet

0.21%2.1mg

Calcium

0.25%2.52mg

2.1 mgvs2.52 mg

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

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22%0.2mg

Copper

15%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

6.6%0.53mg

0.8 mgvs0.53 mg

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

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7.2%30mg

Magnesium

8.8%37mg

30 mgvs37 mg

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

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18.8%0.43mg

Manganese

9.94%0.23mg

0.43 mgvs0.23 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

12%84mg

75.4 mgvs84 mg

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

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1.5%51.6mg

Potassium

1.53%52mg

51.6 mgvs52 mg

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

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1.3%0.71μg

Selenium

1.38%0.76μg

0.71 μgvs0.76 μg

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

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0.088%1.32mg

Sodium

0.11%1.7mg

1.32 mgvs1.7 mg

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

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4.04%0.44mg

Zinc

6.95%0.76mg

0.44 mgvs0.76 mg

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

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0.062%2.3g

Water

1.62%60g

2.3 gvs60 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 Cooked Millet:

Raw Millet has 1.3 times more Vitamin B1, 1.6 times more Vitamin B5 and 1.4 times more Vitamin B9 than Cooked Millet.
Both Raw Millet and Cooked Millet have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 100 kcal.
Both Raw Millet as well as Cooked Millet have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Millet vs Cooked Millet:

Raw Millet has 1.5 times more Copper, 1.5 times more Iron and 1.9 times more Manganese than Cooked Millet.
While Cooked Millet contains 1.7 times more Zinc and 26.2 times more Water than Raw Millet.
Both Raw Millet and Cooked Millet have similar amounts of Magnesium, Phosphorus, Potassium and Selenium per 100 kcal.
Both Raw Millet as well as Cooked Millet have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Millet has 1.3 times more Fat, 1.3 times more Omega 3, 1.3 times more Omega 6 and 2.1 times more Fiber than Cooked Millet.
Both Raw Millet and Cooked Millet have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
Both Raw Millet as well as Cooked Millet have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

MilletVS Oat BranCooked MilletVS Oat Bran

Compare Foods

Comparing Nutrients in 100 calories MilletVS Cooked Millet

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: