Comparing Nutrients in 1 kilogram Boiled Red Kidney Beans VS Raw Pearled Barley

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Raw Pearled Barley	11%	3%	86%

Macro Nutrients

	Boiled Red Kidney Beans	Raw Pearled Barley	Recommended Dietary Allowance
Energy	43.8% 1270kcal	121% 3520kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	7.63% 2.44g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	34.4% 0.55g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	29.7% 5.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	598% 777g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	11% 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	195% 74g	411% 156g	38g per day for Men 19-50 years
Protein	155% 86.7g	177% 99g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Raw Pearled Barley	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	288% 46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	56.4% 2.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	200% 2.6mg	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	325% 1300μg	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	13.3% 12mg	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	2% 0.3mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Raw Pearled Barley	Recommended Dietary Allowance
Calcium	28% 280mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	467% 4.2mg	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	368% 29.4mg	313% 25mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	188% 790mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	575% 13.2mg	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	203% 1420mg	316% 2210mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	82.4% 2800mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	685% 377μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	194% 21.3mg	11mg per day for Men 19-50 years
Water	18% 669g	2.73% 101g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Red Kidney Beans has 5.7 times more Vitamin B9 and 3.8 times more Vitamin K than Raw Pearled Barley.
• While 1 kg of Raw Pearled Barley contains 2 times more Vitamin B2, 8 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.2 times more Vitamin B6 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Raw Pearled Barley provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Raw Pearled Barley have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Raw Pearled Barley have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Boiled Red Kidney Beans has 1.4 times more Potassium than Raw Pearled Barley.
• While 1 kg of Raw Pearled Barley contains 1.7 times more Copper, 1.8 times more Magnesium, 2.8 times more Manganese, 1.6 times more Phosphorus, 31.4 times more Selenium and 2 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Raw Pearled Barley contain similar levels of Calcium and Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has 3.1 times more Omega 3 than Raw Pearled Barley.
• While 1 kg of Raw Pearled Barley contains 2.8 times more Energy, 4.7 times more Omega 6, 3.4 times more Carbohydrate and 2.1 times more Fiber than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Raw Pearled Barley offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6