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Magical Millets for Your Health

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Millets versus Wheat and Rice

Millets contain much higher amounts of fiber and essential minerals than wheat, rice and other cereal grains. Broken wheat, oats, unpolished rice and wheat based breads are much healthier options as compared to semolina (suji, rawa), white rice and white bread. They also contain good quality protein with a high content of essential amino acids.

The following table gives the nutrient composition of millets and cereals, and their daily recommended intake of minerals and fiber:
Cereals/Millets Protein (g) Fat (g) CHO (g) Minerals (g) Calcium (mg) (Daily intake is 400 mg/day) Iron (mg) (Daily intake is 28 mg/day) Fiber (g) (Daily intake is 25 mg/day Energy (K Cal)
Whole Wheat flour 12.1 1.7 69.4 2.7 48 4.9 1.9 341
Maida 11 0.9 73.9 0.6 23 2.7 0.3 348
Oatmeal 13.6 7.6 62.8 1.8 50 3.8 3.5 374
Semolina 10.4 0.8 75 - 16 1.6 0.2 348
Bread (brown)
(varies with brands)
8.8 1.4 49 - 18 2.2 1.2 244
Bread, white 7.8 0.7 52 - 11 1.1 0.2 245
Wheat germ 29.2 7.4 53 3.5 40 6 1.4 397
Rice bran 13.5 16.2 48.4 6.6 67 35 4.3 393
Rice (raw) 6.8 0.5 78.2 0.6 10 0.7 0.2 345
Rice (parboiled) 8.5 0.6 77.4 0.9 10 1 0.2 349
Bajra
(pearl millet)
11.6 5 67.5 2.3 42 8 1.2 361
Jowar
(sorghum)
10.4 1.9 72.6 1.6 25 4.1 1.6 349
Ragi (finger millet) 7.3 1.3 72 2.7 344 3.9 3.6 328
Rajgira (Amaranth seeds) 16.5 5.3 63 1.1 223 17.4 2.7 319
Barley 11.5 1.3 69.6 1.2 26 1.67 3.9 361
(-) values not cited

1 serving of grain is 30 g (raw)

"The value for each nutrient is for 100 grams of raw grain or millet"

Bran and germ (oat bran, wheat bran, wheat germ, rice bran) are highly nutrient and fiber dense. They are commercially available in supermarkets and should be judiciously added to food preparations.

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I have been searching simple chart showing ..mg/100 gram grain, of the following, for chronic renal failure patient not on dialysis. K P Ca Fe Wheat Jowar [Millet] Bajra Kindly send me the above information for my wife's diet.
aruun Tuesday, January 28, 2014
Good info with ref to the health benifits. More information is required on the Bakery products that can be developed from these millets and their benifits when used in Bakery products.
SavitriShashikanth Wednesday, May 15, 2013
Ragi is used more in Karnataka, more than any other state and amlli is Kannada word.
Known Wednesday, April 10, 2013
Very useful information.Some more information can be added to it.
namrata.lohade Thursday, January 10, 2013

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