Comparing Nutrients in 1 pound Hulled Barley VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Hulled Barley	14%	6%	80%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Hulled Barley	Red Kidney Beans	Recommended Dietary Allowance
Energy	55.4% 1606kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	10.8% 10.4g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	6.83% 2.2g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	26.7% 4.53g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	256% 333g	214% 278g	130g per day for Men 19-50 years
Sugars	5% 3.63g	13% 9.53g	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	207% 78.5g	181% 69g	38g per day for Men 19-50 years
Protein	101% 56.6g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Hulled Barley	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	244% 2.93mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	139% 1.8mg	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	21.5% 86μg	447% 1787μg	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	22.7% 20.4mg	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	17.2% 2.6mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hulled Barley	Red Kidney Beans	Recommended Dietary Allowance
Calcium	15% 150mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	251% 2.26mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	204% 16.3mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	144% 603mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	383% 8.8mg	219% 5.04mg	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	171% 1197mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	60.3% 2050mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	311% 171μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	114% 12.6mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	1.16% 43g	1.44% 53.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Hulled Barley vs Red Kidney Beans:

• Hulled Barley has 1.3 times more Vitamin B2, 2.2 times more Vitamin B3 and 2.7 times more Vitamin E than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2.8 times more Vitamin B5, 20.7 times more Vitamin B9, more Vitamin C and 2.5 times more Vitamin K than Hulled Barley.
• Both Hulled Barley and Raw Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Hulled Barley as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Hulled Barley vs Red Kidney Beans:

• Hulled Barley has 1.7 times more Manganese and 11.8 times more Selenium than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2.5 times more Calcium, 1.4 times more Copper, 1.9 times more Iron, 1.5 times more Phosphorus and 3 times more Potassium than Hulled Barley.
• Both Hulled Barley and Raw Red Kidney Beans have similar amounts of Magnesium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Hulled Barley has 2.2 times more Fat, 3.1 times more Saturated Fat and 4.4 times more Omega 6 than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 3.3 times more Omega 3, 2.6 times more Sugars and 1.8 times more Protein than Hulled Barley.
• Both Hulled Barley and Raw Red Kidney Beans have similar amounts of Energy, Carbohydrate and Fiber per 1 lb.
• Both Hulled Barley as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.