Comparing Nutrients in 100 grams Canned Kidney Beans VS Millet, puffed

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Millet, puffed	13%	8%	79%

Macro Nutrients

	Canned Kidney Beans	Millet, puffed	Recommended Dietary Allowance
Energy	2.9% 84kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	11% 1.87g	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	61.5% 80g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	0.76% 0.55g	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	7.1% 2.7g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Millet, puffed	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	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	27.6% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	27.7% 0.36mg	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	19.8% 79μg	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	4.4% 0.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Millet, puffed	Recommended Dietary Allowance
Calcium	3.4% 34mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	78% 0.7mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	25.2% 106mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	NA	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	38% 266mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	1.18% 40mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	5.27% 2.9μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	14.4% 1.58mg	11mg per day for Men 19-50 years
Water	2.1% 78g	0.068% 2.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Millet, puffed per 100 g

Compare the macro and micronutrient content in 100 g of Canned Kidney Beans versus 100 g of Millet, puffed to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Canned Kidney Beans have 2.9 times more Vitamin K than Millet, puffed.
• While 100 g of Millet, puffed contain 3.4 times more Vitamin B1, 5.3 times more Vitamin B2, 10.8 times more Vitamin B3, 4.9 times more Vitamin B6, 2.2 times more Vitamin B9 and 33 times more Vitamin E than Canned All Types Kidney Beans.
• 100 grams of Canned Kidney Beans have insufficient amounts of Vitamin E
• 100 grams of Millet, puffed have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Millet, puffed have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Canned Kidney Beans have 4.3 times more Calcium, 5.9 times more Potassium, 59.2 times more Sodium and 31.2 times more Water than Millet, puffed.
• While 100 g of Millet, puffed contain 5.2 times more Copper, 2.4 times more Iron, 3.9 times more Magnesium, 3 times more Phosphorus, 3.2 times more Selenium and 3.4 times more Zinc than Canned All Types Kidney Beans.
• 100 grams of Canned Kidney Beans lack sufficient amounts of Selenium
• 100 grams of Millet, puffed lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Kidney Beans have 3.4 times more Sugars and 1.6 times more Fiber than Millet, puffed.
• While 100 g of Millet, puffed contain 4.2 times more Energy, 5.7 times more Fat, 4.8 times more Saturated Fat, 1.3 times more Omega 3, 17.6 times more Omega 6, 5.5 times more Carbohydrate and 2.5 times more Protein than Canned All Types Kidney Beans.
• 100 grams of Canned Kidney Beans provide inadequate amounts of Omega 6