Comparing Nutrients in 100 calories MilletVS Oat Bran

Weight per 100 calories

Millet

26.5g

Oat Bran

40.7g

Millet has 1.5 times more energy per 100g than Oat Bran. It has high energy density when compared to other foods. Raw Oat Bran having above average energy density.

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

Macros Ratio

Protein Fat Carbs

Millet

12%

10%

78%

Oat Bran

17%

16%

67%

100 kcal ▼

Macro Nutrients

Milletvs Oat Bran

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

2.95%2.86g

1.1 gvs2.86 g

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

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0.6%0.19g

Saturated Fat

1.7%0.54g

0.19 gvs0.54 g

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

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1.95%0.031g

Omega 3

3.07%0.049g

0.031 gvs0.049 g

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

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3.14%0.53g

Omega 6

6.32%1.08g

0.53 gvs1.08 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

20.7%27g

19.3 gvs27 g

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

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Sugars

0.81%0.59g

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

NA gvs0.59 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

16.5%6.26g

2.25 gvs6.26 g

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

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5.2%2.9g

Protein

12.6%7.03g

2.9 gvs7.03 g

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

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Vitamins

Milletvs Oat Bran

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

39.6%0.48mg

Thiamine

0.11 mgvs0.48 mg

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

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5.9%0.077mg

Vitamin B2

6.88%0.089mg

Riboflavin

0.077 mgvs0.089 mg

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

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7.8%1.25mg

Vitamin B3

2.37%0.38mg

Niacin, nicotinic acid, niacinamide

1.25 mgvs0.38 mg

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

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4.5%0.22mg

Vitamin B5

12%0.61mg

Pantothenic acid

0.22 mgvs0.61 mg

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

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7.8%0.1mg

Vitamin B6

5.16%0.067mg

Pyridoxine

0.1 mgvs0.067 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

5.3%21μg

Folates and Folic Acid

22.5 μgvs21 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

2.74%0.41mg

Tocopherols and Tocotrienols

0.013 mgvs0.41 mg

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

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0.2%0.24μg

Vitamin K

1.1%1.3μg

Phytomenadione or phylloquinone

0.24 μgvs1.3 μg

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

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Minerals

Milletvs Oat Bran

0.21%2.1mg

Calcium

2.36%23.6mg

2.1 mgvs23.6 mg

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

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22%0.2mg

Copper

18.2%0.16mg

0.2 mgvs0.16 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

27.5%2.2mg

0.8 mgvs2.2 mg

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

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7.2%30mg

Magnesium

22.7%96mg

30 mgvs96 mg

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

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18.8%0.43mg

Manganese

100%2.3mg

0.43 mgvs2.3 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

42.6%298mg

75.4 mgvs298 mg

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

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1.5%51.6mg

Potassium

6.77%230mg

51.6 mgvs230 mg

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

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1.3%0.71μg

Selenium

33.4%18.4μg

0.71 μgvs18.4 μg

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

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0.088%1.32mg

Sodium

0.11%1.63mg

1.32 mgvs1.63 mg

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

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4.04%0.44mg

Zinc

11.5%1.26mg

0.44 mgvs1.26 mg

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

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0.062%2.3g

Water

0.072%2.66g

2.3 gvs2.66 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 Oat Bran:

Raw Millet has 3.3 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Oat Bran.
While Raw Oat Bran contains 4.3 times more Vitamin B1, 2.7 times more Vitamin B5, 31 times more Vitamin E and 5.5 times more Vitamin K than Raw Millet.
Both Raw Millet and Raw Oat Bran have similar amounts of Vitamin B2 and Vitamin B9 per 100 kcal.
Both Raw Millet as well as Raw Oat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Millet vs Oat Bran:

Raw Millet has 1.2 times more Copper than Raw Oat Bran.
While Raw Oat Bran contains 11.1 times more Calcium, 2.8 times more Iron, 3.2 times more Magnesium, 5.3 times more Manganese, 4 times more Phosphorus, 4.5 times more Potassium, 25.7 times more Selenium and 2.8 times more Zinc than Raw Millet.

Comparison of macro-nutrients per 100 calories:

Raw Oat Bran contains 2.6 times more Fat, 2.8 times more Saturated Fat, 1.6 times more Omega 3, 2 times more Omega 6, 1.4 times more Carbohydrate, 2.8 times more Fiber and 2.4 times more Protein than Raw Millet.
Both Raw Millet and Raw Oat Bran have similar amounts of Energy per 100 kcal.
Both Raw Millet as well as Raw Oat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

MilletVS Cooked MilletOat BranVS Cooked MilletMilletVS Cooked Oat BranOat BranVS Cooked Oat Bran

Compare Foods

Comparing Nutrients in 100 calories MilletVS Oat Bran

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: