Comparing Nutrients in 5 ounces Millet Flour VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Millet Flour	California Red Kidney Beans	Recommended Dietary Allowance
Energy	18.7% 541kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6.02g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	21.3% 3.6g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 106g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	93% 35.3g	38g per day for Men 19-50 years
Protein	27.2% 15.2g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.96% 0.1mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.3% 8.53mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.6% 0.53mg	43.3% 0.56mg	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	15% 59.5μg	140% 558μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.1% 6.38mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.04% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet Flour	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2% 20mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	84.3% 0.76mg	173% 1.56mg	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	70% 5.6mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	61.8% 1.42mg	61.6% 1.4mg	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	57.7% 404mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	84.3% 46.4μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Millet Flour vs California Red Kidney Beans:

• Millet flour has 2.9 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Vitamin B1, 3 times more Vitamin B2, 9.4 times more Vitamin B9 and more Vitamin C than Millet flour.
• Both Millet flour and Raw California Red Kidney Beans have similar amounts of Vitamin B6 per 5 oz.

Comparing minerals per 5 ounces for Millet Flour vs California Red Kidney Beans:

• Millet flour has 10.2 times more Selenium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 13.9 times more Calcium, 2.1 times more Copper, 2.4 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus and 6.7 times more Potassium than Millet flour.
• Both Millet flour and Raw California Red Kidney Beans have similar amounts of Manganese and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Millet flour has 17 times more Fat, 14.9 times more Saturated Fat, 47.3 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.9 times more Omega 3, 7.1 times more Fiber and 2.3 times more Protein than Millet flour.
• Both Millet flour and Raw California Red Kidney Beans have similar amounts of Energy per 5 oz.
• Both Millet flour as well as Raw California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 5 oz.