Comparing Nutrients in 1 pound 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	59% 1715kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	19.7% 19g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	10.2% 3.28g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	33.5% 0.54g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	53.8% 9.14g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	254% 330g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	NA	11.6% 8.4g	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	% 8.4g	g per day for Men 19-50 years
Fiber	101% 38.6g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	89.3% 50g	42.3% 23.7g	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	159% 1.9mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77% 3.85mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	172% 51.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	96% 386μg	41% 163μg	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	6.05% 5.44mg	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	1.5% 0.23mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	378% 3.4mg	68% 0.61mg	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	171% 13.7mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	123% 517mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	322% 7.4mg	33% 0.76mg	2.3mg per day for Men 19-50 years
Molybdenum	297% 134μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	185% 1293mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	22.3% 12.2μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	69.3% 7.62mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	1.06% 39.3g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.