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Comparing Nutrients in 1 kilogram MilletVS Oat Bran

Macros Ratio

Protein Fat Carbs

Millet
12%
10%
78%
Oat Bran
17%
16%
67%
1 kg ▼

Macro Nutrients

130%3780kcal
Energy
85%2460kcal
3780 kcalvs2460 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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43.5%42.2g
Fat
72.5%70.3g
42.2 gvs70.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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22.6%7.23g
Saturated Fat
41.5%13.3g
7.23 gvs13.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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73.8%1.18g
Omega 3
75.6%1.2g
1.18 gvs1.2 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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119%20g
Omega 6
156%26.5g
20 gvs26.5 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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560%729g
Carbohydrate
509%662g
729 gvs662 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
20%14.5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs14.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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224%85g
Fiber
405%154g
85 gvs154 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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197%110g
Protein
309%173g
110 gvs173 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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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351%4.2mg
Vitamin B1
975%11.7mg
Thiamine
4.2 mgvs11.7 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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223%2.9mg
Vitamin B2
169%2.2mg
Riboflavin
2.9 mgvs2.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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295%47.2mg
Vitamin B3
58.4%9.34mg
Niacin, nicotinic acid, niacinamide
47.2 mgvs9.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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170%8.5mg
Vitamin B5
298%15mg
Pantothenic acid
8.5 mgvs15 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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295%3.84mg
Vitamin B6
127%1.65mg
Pyridoxine
3.84 mgvs1.65 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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380%114μg
Vitamin B7
NA
Biotin
114 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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213%850μg
Vitamin B9
130%520μg
Folates and Folic Acid
850 μgvs520 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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3.33%0.5mg
Vitamin E
67.3%10mg
Tocopherols and Tocotrienols
0.5 mgvs10 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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7.5%9μg
Vitamin K
26.7%32μg
Phytomenadione or phylloquinone
9 μgvs32 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

8%80mg
Calcium
58%580mg
80 mgvs580 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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833%7.5mg
Copper
448%4.03mg
7.5 mgvs4.03 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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376%30mg
Iron
676%54mg
30 mgvs54 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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271%1140mg
Magnesium
560%2350mg
1140 mgvs2350 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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710%16.3mg
Manganese
2448%56.3mg
16.3 mgvs56.3 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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656%295μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
295 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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407%2850mg
Phosphorus
1049%7340mg
2850 mgvs7340 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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57.4%1950mg
Potassium
166%5660mg
1950 mgvs5660 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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49%27μg
Selenium
822%452μg
27 μgvs452 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.33%50mg
Sodium
2.67%40mg
50 mgvs40 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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153%17mg
Zinc
283%31mg
17 mgvs31 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.34%86.7g
Water
1.77%65.5g
86.7 gvs65.5 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Millet vs Oat Bran:
Comparing minerals per 1 kilogram for Millet vs Oat Bran:
Comparison of macro-nutrients per 1 kilogram:



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