Comparing Nutrients in 100 grams Millet, puffed VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Millet, puffed	13%	8%	79%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Millet, puffed	California Red Kidney Beans	Recommended Dietary Allowance
Energy	12.2% 354kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.5% 80g	46% 59.8g	130g per day for Men 19-50 years
Sugars	0.76% 0.55g	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	7.1% 2.7g	65.5% 25g	38g per day for Men 19-50 years
Protein	23.2% 13g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Millet, puffed	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.4mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	30.5% 0.4mg	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	19.8% 79μg	99% 394μg	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	0% 0mg	5% 4.5mg	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	4.4% 0.66mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet, puffed	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.8% 8mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	122% 1.1mg	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	35% 2.8mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	25.2% 106mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	NA	43.5% 1mg	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	38% 266mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	1.18% 40mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	5.27% 2.9μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.58mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.068% 2.5g	0.32% 11.8g	3700g per day for Men 19-50 years

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

• Millet, puffed has 1.2 times more Vitamin B2 and 2.1 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Vitamin B1, 5 times more Vitamin B9 and more Vitamin C than Millet, puffed.
• Both Millet, puffed and Raw California Red Kidney Beans have similar amounts of Vitamin B6 per 100 g.
• Both Millet, puffed as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Raw California Red Kidney Beans contain 24.4 times more Calcium, 1.6 times more Copper, 3.3 times more Iron, 1.5 times more Magnesium, 1.5 times more Phosphorus, 37.3 times more Potassium and 1.6 times more Zinc than Millet, puffed.
• Both Millet, puffed and Raw California Red Kidney Beans have similar amounts of Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Millet, puffed has 13.6 times more Fat, 18.6 times more Saturated Fat, 1.3 times more Omega 3, 34.6 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 9.2 times more Fiber and 1.9 times more Protein than Millet, puffed.
• Both Millet, puffed and Raw California Red Kidney Beans have similar amounts of Energy per 100 g.
• Both Millet, puffed as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.