Comparing Nutrients in 1 pound Pearled Barley VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pearled Barley	7%	3%	90%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Pearled Barley	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	19.2% 558kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	5.15% 0.88g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	79.6% 103g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	2% 1.45g	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	45.4% 17.2g	76.4% 29g	38g per day for Men 19-50 years
Protein	18.3% 10.3g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Pearled Barley	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.36mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	42% 0.54mg	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	18% 72.6μg	147% 590μg	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	6.05% 5.44mg	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	0.3% 0.045mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pearled Barley	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	5% 50mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	109% 0.98mg	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	75.4% 6.03mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	51% 1.17mg	85% 1.95mg	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	35% 245mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	12.4% 422mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	34% 3.7mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	8.43% 312g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pearled Barley vs Boiled Kidney Beans:

• Cooked Pearled Barley has 3.6 times more Vitamin B3 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Vitamin B1, 1.6 times more Vitamin B5, 8.1 times more Vitamin B9, more Vitamin C and 10.5 times more Vitamin K than Cooked Pearled Barley.
• Both Cooked Pearled Barley and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B6 per 1 lb.
• Both Cooked Pearled Barley as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Pearled Barley vs Boiled Kidney Beans:

• Cooked Pearled Barley has 7.8 times more Selenium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.2 times more Calcium, 2.1 times more Copper, 1.7 times more Iron, 1.9 times more Magnesium, 1.7 times more Manganese, 2.6 times more Phosphorus and 4.4 times more Potassium than Cooked Pearled Barley.
• Both Cooked Pearled Barley and Boiled All Types Kidney Beans have similar amounts of Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Pearled Barley has 1.8 times more Omega 6 and 1.2 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 8.1 times more Omega 3, 1.7 times more Fiber and 3.8 times more Protein than Cooked Pearled Barley.
• Both Cooked Pearled Barley and Boiled All Types Kidney Beans have similar amounts of Energy per 1 lb.
• Both Cooked Pearled Barley as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.