Comparing Nutrients in 1 pound 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	51.6% 1497kcal	59% 1715kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	19.7% 19g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	10.2% 3.28g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	53.8% 9.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	254% 330g	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	297% 113g	101% 38.6g	38g per day for Men 19-50 years
Protein	197% 111g	89.3% 50g	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	200% 2.4mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	77% 3.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	134% 1.74mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	172% 51.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	447% 1787μg	96% 386μg	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	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Millet	Recommended Dietary Allowance
Calcium	88.5% 885mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	378% 3.4mg	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	171% 13.7mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	123% 517mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	322% 7.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	297% 134μg	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	185% 1293mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	22.3% 12.2μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	69.3% 7.62mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	1.06% 39.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of 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 Millet:

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound.
• 1 pound of Millet lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 2.9 times more Fiber and 2.2 times more Protein than Millet.
• While 1 lb 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 pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6