Comparing Nutrients in 14 ounces Millet VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Millet	12%	10%	78%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Millet	Canned Kidney Beans	Recommended Dietary Allowance
Energy	51.7% 1500kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.7g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	8.97% 2.87g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	29.3% 0.47g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	47% 8g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	NA	10% 7.34g	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	NA	0% 0g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 7.34g	g per day for Men 19-50 years
Fiber	88.8% 33.7g	45% 17g	38g per day for Men 19-50 years
Protein	78% 43.7g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Millet	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.67mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.3% 3.37mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	151% 45.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	84.3% 337μg	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	331% 2.98mg	59.5% 0.54mg	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	149% 12mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	108% 452mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	282% 6.48mg	29% 0.67mg	2.3mg per day for Men 19-50 years
Molybdenum	260% 117μg	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	51% 357mg	700mg per day for Men 19-50 years
Potassium	22.8% 774mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.67mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.93% 34.4g	8.37% 310g	3700g per day for Men 19-50 years

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

• Raw Millet has 3.6 times more Vitamin B1, 5.7 times more Vitamin B2, 11.5 times more Vitamin B3, 6.1 times more Vitamin B5, 5.2 times more Vitamin B6 and 2.4 times more Vitamin B9 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C and 4.6 times more Vitamin K than Raw Millet.
• Both Raw Millet as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Millet vs Canned Kidney Beans:

• Raw Millet has 5.6 times more Copper, 2.6 times more Iron, 4.2 times more Magnesium, 9.7 times more Manganese, 3.2 times more Phosphorus, 3 times more Selenium and 3.7 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.3 times more Calcium, 59.2 times more Sodium and 9 times more Water than Raw Millet.
• Both Raw Millet and Canned All Types Kidney Beans have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Millet has 4.5 times more Energy, 7 times more Fat, 5.1 times more Saturated Fat, 1.4 times more Omega 3, 19 times more Omega 6, 5 times more Carbohydrate, 2 times more Fiber and 2.1 times more Protein than Canned All Types Kidney Beans.
• Both Raw Millet as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.