Comparing Nutrients in 100 grams Red Kidney Beans VS 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	11.6% 337kcal	13% 378kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	4.35% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	2.26% 0.72g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	7.38% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	12% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	56% 73g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	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	40% 15g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	19.7% 11g	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	50.7% 0.61mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	29.5% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	38% 11.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	99% 394μg	21.3% 85μg	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	5% 4.5mg	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	1.4% 0.21mg	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	0.75% 0.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Millet	Recommended Dietary Allowance
Calcium	8.3% 83mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	83.6% 6.7mg	37.6% 3mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	71% 1.63mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	65.6% 29.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	58% 406mg	40.7% 285mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	5.74% 195mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.23% 8.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Millet per 100 g

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

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

• 100 grams of Red Kidney Beans have 1.4 times more Vitamin B1, 4.6 times more Vitamin B9, more Vitamin C and 6.2 times more Vitamin K than Millet.
• While 100 g of Raw Millet contain 1.3 times more Vitamin B2 and 2.2 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Millet provide similar amounts of Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Millet have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Raw Millet have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Red Kidney Beans vs Millet:

• 100 grams of Red Kidney Beans have 10.4 times more Calcium, 2.2 times more Iron, 1.2 times more Magnesium, 1.4 times more Phosphorus, 7 times more Potassium and 1.7 times more Zinc than Millet.
• While 100 g of Raw Millet contain 1.5 times more Manganese than Raw Red Kidney Beans.
• Both Red Kidney Beans and Millet contain similar levels of Copper and Selenium per 100 grams.
• 100 grams of Millet lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 3 times more Omega 3, 1.8 times more Fiber and 2 times more Protein than Millet.
• While 100 g of Raw Millet contain 4 times more Fat, 4.7 times more Saturated Fat and 8.8 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Millet offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6