Comparing Nutrients in 100 grams Canned Kidney Beans VS Cooked Millet

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cooked Millet	12%	8%	80%

Macro Nutrients

	Canned Kidney Beans	Cooked Millet	Recommended Dietary Allowance
Energy	2.9% 84kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	1.75% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	2.82% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	0.18% 0.13g	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	% 1.85g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	6.27% 3.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cooked Millet	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	6.3% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	3.42% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	8.3% 0.11mg	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	9% 36μg	4.75% 19μg	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	1.33% 1.2mg	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	0.13% 0.02mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cooked Millet	Recommended Dietary Allowance
Calcium	3.4% 34mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	18% 0.16mg	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	14.6% 1.17mg	7.88% 0.63mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	12% 0.27mg	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	13% 90mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	1.82% 62mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	8.27% 0.91mg	11mg per day for Men 19-50 years
Water	2.1% 78g	1.93% 71.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Kidney Beans vs Cooked Millet:

• Canned All Types Kidney Beans have 1.9 times more Vitamin B9, more Vitamin C and 13.7 times more Vitamin K than Cooked Millet.
• While Cooked Millet contains 1.6 times more Vitamin B2, 3.2 times more Vitamin B3 and 1.5 times more Vitamin B6 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cooked Millet have similar amounts of Vitamin B1 and Vitamin B5 per 100 g.
• Both Canned All Types Kidney Beans as well as Cooked Millet have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Canned Kidney Beans vs Cooked Millet:

• Canned All Types Kidney Beans have 11.3 times more Calcium, 1.9 times more Iron, 3.8 times more Potassium and 148 times more Sodium than Cooked Millet.
• While Cooked Millet contains 1.6 times more Magnesium, 1.6 times more Manganese and 2 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cooked Millet have similar amounts of Copper, Phosphorus, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned All Types Kidney Beans have 2.9 times more Omega 3, 14.2 times more Sugars, 3.3 times more Fiber and 1.5 times more Protein than Cooked Millet.
• While Cooked Millet contains 1.4 times more Energy, 1.7 times more Fat, 4.5 times more Omega 6 and 1.6 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Cooked Millet have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.