Comparing Nutrients in 1 pound California Red Kidney Beans VS Cooked Millet

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cooked Millet	12%	8%	80%

Macro Nutrients

	California Red Kidney Beans	Cooked Millet	Recommended Dietary Allowance
Energy	51.6% 1497kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	4.68% 4.54g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	13% 2.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	82.6% 107g	130g per day for Men 19-50 years
Sugars	NA	0.81% 0.59g	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	297% 113g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	197% 111g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cooked Millet	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	37.7% 6.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	15.5% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	37.7% 0.49mg	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	447% 1787μg	21.5% 86μg	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	22.7% 20.4mg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cooked Millet	Recommended Dietary Allowance
Calcium	88.5% 885mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	81% 0.73mg	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	530% 42.4mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	47.5% 200mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	53.6% 1.23mg	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	262% 1837mg	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	8.27% 281mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	37.5% 4.13mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	8.75% 324g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cooked Millet per 1 lb

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

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

• 1 pound of California Red Kidney Beans has 5 times more Vitamin B1, 2.7 times more Vitamin B2, 1.5 times more Vitamin B3, 4.6 times more Vitamin B5, 3.7 times more Vitamin B6, 20.7 times more Vitamin B9 and more Vitamin C than Cooked Millet.
• 1 pound of Cooked Millet have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cooked Millet have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of California Red Kidney Beans has 65 times more Calcium, 6.8 times more Copper, 14.8 times more Iron, 3.6 times more Magnesium, 3.7 times more Manganese, 4.1 times more Phosphorus, 24 times more Potassium, 3.6 times more Selenium and 2.8 times more Zinc than Cooked Millet.
• 1 pound of Cooked Millet lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 2.8 times more Energy, 3 times more Omega 3, 2.5 times more Carbohydrate, 19.2 times more Fiber and 6.9 times more Protein than Cooked Millet.
• While 1 lb of Cooked Millet contains 8.9 times more Omega 6 than Raw California Red Kidney Beans.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6
• 1 pound of Cooked Millet provide inadequate amounts of Omega 3