Comparing Nutrients in 14 ounces Millet Flour VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Millet Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	52.3% 1516kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	6.65% 2.13g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	59.6% 10g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	69.6% 90g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	1.75% 1.27g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 5g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	36.6% 14g	67% 25.4g	38g per day for Men 19-50 years
Protein	76% 42.7g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.64mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.04mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	41.7% 167μg	129% 516μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.9% 0.44mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	236% 2.12mg	95% 0.86mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	195% 15.6mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	173% 3.98mg	74.2% 1.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	162% 1131mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	236% 130μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.93% 34.4g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Millet Flour vs Boiled Kidney Beans:

• Millet flour has 2.6 times more Vitamin B1, 1.3 times more Vitamin B2, 10.4 times more Vitamin B3, 5.8 times more Vitamin B5 and 3.1 times more Vitamin B6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.1 times more Vitamin B9, more Vitamin C and 10.5 times more Vitamin K than Millet flour.
• Both Millet flour as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Millet Flour vs Boiled Kidney Beans:

• Millet flour has 2.5 times more Copper, 1.8 times more Iron, 2.8 times more Magnesium, 2.3 times more Manganese, 2.1 times more Phosphorus, 29.7 times more Selenium and 2.6 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.5 times more Calcium, 1.8 times more Potassium and 7.7 times more Water than Millet flour.

Comparison of macro-nutrients per 14 ounces:

• Millet flour has 3 times more Energy, 8.5 times more Fat, 7.3 times more Saturated Fat, 23.6 times more Omega 6, 3.3 times more Carbohydrate, 5.2 times more Sugars and 1.2 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.9 times more Omega 3 and 1.8 times more Fiber than Millet flour.
• Both Millet flour as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 14 oz.