Comparing Nutrients in 1 kilogram 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	130% 3780kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	43.5% 42.2g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.23g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	73.8% 1.18g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	119% 20g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	560% 729g	112% 145g	130g per day for Men 19-50 years
Sugars	NA	25.5% 18.5g	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	% 18.5g	g per day for Men 19-50 years
Fiber	224% 85g	113% 43g	38g per day for Men 19-50 years
Protein	197% 110g	93% 52.2g	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	351% 4.2mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	223% 2.9mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	295% 47.2mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	170% 8.5mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	295% 3.84mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	380% 114μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	213% 850μg	90% 360μg	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	13.3% 12mg	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	3.33% 0.5mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	8% 80mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	833% 7.5mg	150% 1.35mg	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	376% 30mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	271% 1140mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	710% 16.3mg	73% 1.68mg	2.3mg per day for Men 19-50 years
Molybdenum	656% 295μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	407% 2850mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	153% 17mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	2.34% 86.7g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.