Comparing Nutrients in 14 ounces Barley Malt flour VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Barley Malt flour	11%	4%	85%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Barley Malt flour	California Red Kidney Beans	Recommended Dietary Allowance
Energy	49.4% 1433kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.53g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	23.6% 0.38g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	239% 311g	183% 237g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	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	74% 28g	260% 99g	38g per day for Men 19-50 years
Protein	73% 41g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Barley Malt flour	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.23mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	140% 22.4mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	200% 2.6mg	121% 1.58mg	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	37.7% 151μg	391% 1564μg	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	2.65% 2.4mg	20% 18mg	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	15% 2.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Barley Malt flour	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	14.7% 147mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	485% 4.37mg	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	234% 18.7mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	92% 385mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	206% 4.73mg	173% 3.97mg	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	172% 1203mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	272% 150μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	74.3% 8.18mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.88% 32.6g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Barley Malt flour VS California Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Barley Malt flour versus 14 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Barley Malt flour vs California Red Kidney Beans:

• 14 ounces of Barley Malt flour have 1.4 times more Vitamin B2, 2.7 times more Vitamin B3 and 1.6 times more Vitamin B6 than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 1.7 times more Vitamin B1, 1.4 times more Vitamin B5, 10.4 times more Vitamin B9 and 7.5 times more Vitamin C than Barley malt flour.
• 14 ounces of Barley Malt flour have insufficient amounts of Vitamin C
• Both Barley malt flour as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Barley Malt flour vs California Red Kidney Beans:

• 14 ounces of Barley Malt flour have 11.8 times more Selenium than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 5.3 times more Calcium, 4.1 times more Copper, 2 times more Iron, 1.6 times more Magnesium, 1.3 times more Phosphorus and 6.7 times more Potassium than Barley malt flour.
• Both Barley Malt flour and California Red Kidney Beans contain similar levels of Manganese and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Barley Malt flour have 15.9 times more Omega 6 and 1.3 times more Carbohydrate than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 3.5 times more Fiber and 2.4 times more Protein than Barley malt flour.
• Both Barley Malt flour and California Red Kidney Beans offer comparable quantities of Energy and Omega 3 per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6