Comparing Nutrients in 500 calories Red Kidney Beans VS Millet

Weight per 500 calories

• Red Kidney Beans: 148g
• Millet: 132g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Millet?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Millet	12%	10%	78%

Macro Nutrients

	Red Kidney Beans	Millet	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	5.75% 5.6g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	9.76% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	15.7% 2.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	74% 96g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	59.3% 22.6g	29.6% 11.2g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	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	75% 0.9mg	46.4% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	39% 6.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	50.3% 15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	146% 585μg	28% 112μg	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	7.4% 6.68mg	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	2.08% 0.31mg	0.44% 0.066mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Millet	Recommended Dietary Allowance
Calcium	12.3% 123mg	1.06% 10.6mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	124% 9.93mg	49.8% 4mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	94% 2.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	86.7% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	86% 602mg	54% 377mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.44% 6.6mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	0.31% 11.5g	3700g per day for Men 19-50 years

Red Kidney Beans VS Millet Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Millet?

Lets compare vitamin content per 500 calories of Red Kidney Beans vs Millet:

• 500 calories of Red Kidney Beans have 1.6 times more Vitamin B1 and 5.2 times more Vitamin B9 than Millet.
• While 500 kcal of Raw Millet contain 2 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Millet provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 500 calories.
• Both Raw Red Kidney Beans as well as Raw Millet have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Red Kidney Beans vs Millet:

• 500 calories of Red Kidney Beans have 11.6 times more Calcium, 2.5 times more Iron, 1.4 times more Magnesium, 1.6 times more Phosphorus, 7.8 times more Potassium and 1.9 times more Zinc than Millet.
• While 500 kcal of Raw Millet contain 1.3 times more Manganese than Raw Red Kidney Beans.
• Both Red Kidney Beans and Millet contain similar levels of Copper per 500 calories.
• 500 calories of Millet lack sufficient amounts of Calcium and Potassium
• Both Raw Red Kidney Beans as well as Raw Millet lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Kidney Beans have 3.4 times more Omega 3, 2 times more Fiber and 2.3 times more Protein than Millet.
• While 500 kcal of Raw Millet contain 7.9 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Millet offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6
• 500 calories of Millet provide inadequate amounts of Omega 3