Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Pearled Barley

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Pearled Barley	7%	3%	90%

Macro Nutrients

	California Red Kidney Beans	Pearled Barley	Recommended Dietary Allowance
Energy	114% 3300kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	11.4% 1.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	217% 282g	130g per day for Men 19-50 years
Sugars	NA	3.86% 2.8g	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	655% 249g	100% 38g	38g per day for Men 19-50 years
Protein	435% 244g	40.4% 22.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Pearled Barley	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	88.5% 1.15mg	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	985% 3940μg	40% 160μg	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	50% 45mg	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	NA	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.67% 8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Pearled Barley	Recommended Dietary Allowance
Calcium	195% 1950mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	117% 1.05mg	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	1169% 94mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	113% 2.6mg	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	579% 4050mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	27.4% 930mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	156% 86μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	74.5% 8.2mg	11mg per day for Men 19-50 years
Water	3.18% 118g	18.6% 688g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Pearled Barley per 1 kg

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

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Pearled Barley:

• 1 kilogram of California Red Kidney Beans has 6.4 times more Vitamin B1, 3.5 times more Vitamin B2, 5.8 times more Vitamin B5, 3.5 times more Vitamin B6, 24.6 times more Vitamin B9 and more Vitamin C than Pearled Barley.
• Both California Red Kidney Beans and Pearled Barley provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Pearled Barley have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cooked Pearled Barley have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Pearled Barley:

• 1 kilogram of California Red Kidney Beans has 17.7 times more Calcium, 10.5 times more Copper, 7 times more Iron, 7.3 times more Magnesium, 3.9 times more Manganese, 7.5 times more Phosphorus, 16 times more Potassium and 3.1 times more Zinc than Pearled Barley.
• While 1 kg of Cooked Pearled Barley contains 2.7 times more Selenium than Raw California Red Kidney Beans.
• 1 kilogram of Pearled Barley lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 2.7 times more Energy, 4 times more Omega 3, 2.1 times more Carbohydrate, 6.6 times more Fiber and 10.8 times more Protein than Pearled Barley.
• 1 kilogram of Pearled Barley provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Cooked Pearled Barley provide inadequate amounts of Omega 6 in one kilogram.