Comparing Nutrients in 1 kilogram Hulled Barley VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Hulled Barley	14%	6%	80%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Hulled Barley	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	122% 3540kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	15% 4.82g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	68.8% 1.1g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	58.8% 10g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	565% 735g	114% 148g	130g per day for Men 19-50 years
Sugars	11% 8g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	455% 173g	113% 43g	38g per day for Men 19-50 years
Protein	223% 125g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Hulled Barley	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	538% 6.46mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	288% 46mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.4% 2.82mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.18mg	61.5% 0.8mg	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	47.5% 190μg	57.5% 230μg	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	8.9% 8mg	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	38% 5.7mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hulled Barley	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	33% 330mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	553% 5mg	163% 1.47mg	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	450% 36mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	317% 1330mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	845% 19.4mg	127% 2.9mg	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	377% 2640mg	151% 1060mg	700mg per day for Men 19-50 years
Potassium	133% 4520mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	685% 377μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	252% 27.7mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	2.55% 94g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Hulled Barley VS Canned Red Kidney Beans with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Hulled Barley versus 1 kg of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Hulled Barley vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Hulled Barley has 6.1 times more Vitamin B1, 4.3 times more Vitamin B2, 9.3 times more Vitamin B3, 2.2 times more Vitamin B5, 4 times more Vitamin B6 and 28.5 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.9 times more Vitamin K than Hulled Barley.
• Both Hulled Barley and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Hulled Barley have insufficient amounts of Vitamin K
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Hulled Barley as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Hulled Barley vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Hulled Barley has 3.4 times more Copper, 2.9 times more Iron, 4.4 times more Magnesium, 6.7 times more Manganese, 2.5 times more Phosphorus, 1.7 times more Potassium, 34.3 times more Selenium and 4.5 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 21.3 times more Sodium and 8.3 times more Water than Hulled Barley.
• Both Hulled Barley and Canned Red Kidney Beans with Liquids contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hulled Barley has 4.4 times more Energy, 6.4 times more Fat, 2.2 times more Omega 3, 12 times more Omega 6, 5 times more Carbohydrate, 4 times more Fiber and 2.4 times more Protein than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 2.3 times more Sugars than Hulled Barley.
• 1 kilogram of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6