Comparing Nutrients in 300 calories Canned Kidney Beans VS Millet

Weight per 300 calories

• Canned Kidney Beans: 357g
• Millet: 79.4g

Raw Millet has 4.5 times more energy per unit of mass than Canned All Types Kidney Beans, which is high in comparison to other foods. Canned Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Millet?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Millet	12%	10%	78%

Macro Nutrients

	Canned Kidney Beans	Millet	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	5.85% 0.094g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	9.4% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	44.5% 58g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6.6g	NA	g per day for Men 19-50 years
Fiber	40.4% 15.4g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	15.6% 8.75g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Millet	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	28% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	23.4% 3.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	30% 9.05μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	32% 129μg	17% 67.5μg	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	4.76% 4.3mg	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	0.48% 0.071mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	0.6% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Millet	Recommended Dietary Allowance
Calcium	12% 121mg	0.63% 6.35mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	66% 0.6mg	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	52.2% 4.18mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	21.5% 90mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	56.3% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	46% 321mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	4.55% 155mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	3.9% 2.14μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	7.53% 279g	0.19% 6.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Millet:

• Canned All Types Kidney Beans have 1.2 times more Vitamin B1, 1.9 times more Vitamin B9, more Vitamin C and 20.5 times more Vitamin K than Raw Millet.
• While Raw Millet contains 1.3 times more Vitamin B2, 2.6 times more Vitamin B3 and 1.4 times more Vitamin B5 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Millet have similar amounts of Vitamin B6 per 300 kcal.
• Both Canned All Types Kidney Beans as well as Raw Millet have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Millet:

• Canned All Types Kidney Beans have 19.1 times more Calcium, 1.7 times more Iron, 1.4 times more Phosphorus, 5.5 times more Potassium, 1.5 times more Selenium, 266.4 times more Sodium, 1.2 times more Zinc and 40.5 times more Water than Raw Millet.
• While Raw Millet contains 2.2 times more Manganese than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Millet have similar amounts of Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned All Types Kidney Beans have 3.1 times more Omega 3, 2.3 times more Fiber and 2.1 times more Protein than Raw Millet.
• While Raw Millet contains 1.6 times more Fat and 4.2 times more Omega 6 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Millet have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned All Types Kidney Beans as well as Raw Millet have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.