Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Millet

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Millet	12%	10%	78%

Macro Nutrients

	California Red Kidney Beans	Millet	Recommended Dietary Allowance
Energy	114% 3300kcal	130% 3780kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	43.5% 42.2g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	22.6% 7.23g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	73.8% 1.18g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	119% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	560% 729g	130g per day for Men 19-50 years
Sugars	NA	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	655% 249g	224% 85g	38g per day for Men 19-50 years
Protein	435% 244g	197% 110g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Millet	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	351% 4.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	223% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	295% 47.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	295% 3.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	380% 114μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	985% 3940μg	213% 850μg	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	50% 45mg	0% 0mg	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	NA	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Millet	Recommended Dietary Allowance
Calcium	195% 1950mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	833% 7.5mg	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	1169% 94mg	376% 30mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	271% 1140mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	710% 16.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	656% 295μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	579% 4050mg	407% 2850mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	57.4% 1950mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	153% 17mg	11mg per day for Men 19-50 years
Water	3.18% 118g	2.34% 86.7g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Millet per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Millet to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Millet:

• 1 kilogram of California Red Kidney Beans has 1.3 times more Vitamin B1, 4.6 times more Vitamin B9 and more Vitamin C than Millet.
• While 1 kg of Raw Millet contains 1.3 times more Vitamin B2 and 2.3 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Millet provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Millet have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Raw Millet have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Millet:

• 1 kilogram of California Red Kidney Beans has 24.4 times more Calcium, 1.5 times more Copper, 3.1 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, 7.6 times more Potassium and 1.5 times more Zinc than Millet.
• While 1 kg of Raw Millet contains 1.6 times more Manganese than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Millet contain similar levels of Selenium per one kilogram.
• 1 kilogram of Millet lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 2.9 times more Fiber and 2.2 times more Protein than Millet.
• While 1 kg of Raw Millet contains 16.9 times more Fat, 20.1 times more Saturated Fat, 1.4 times more Omega 3 and 37.3 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Millet offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6