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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Raw Pearled Barley	11%	3%	86%

Macro Nutrients

	Boiled California Red Kidney Beans	Raw Pearled Barley	Recommended Dietary Allowance
Energy	19.4% 562kcal	55% 1597kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	5.42% 5.26g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	13.5% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	271% 353g	130g per day for Men 19-50 years
Sugars	NA	5% 3.63g	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	111% 42g	186% 70.8g	38g per day for Men 19-50 years
Protein	74% 41.4g	80.3% 45g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Raw Pearled Barley	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	91% 1.18mg	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	84% 336μg	26% 104μg	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	6.05% 5.44mg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Raw Pearled Barley	Recommended Dietary Allowance
Calcium	30% 299mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	212% 1.9mg	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	169% 13.5mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	85.3% 358mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	261% 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	88.8% 621mg	143% 1002mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	311% 171μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	88% 9.66mg	11mg per day for Men 19-50 years
Water	8.2% 304g	1.24% 45.8g	3700g per day for Men 19-50 years

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

• Boiled California Red Kidney Beans have 3.2 times more Vitamin B9 and more Vitamin C than Raw Pearled Barley.
• While Raw Pearled Barley contains 1.5 times more Vitamin B1, 1.8 times more Vitamin B2, 8.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.5 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Raw Pearled Barley have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled California Red Kidney Beans have 2.3 times more Calcium, 1.5 times more Potassium and 6.6 times more Water than Raw Pearled Barley.
• While Raw Pearled Barley contains 1.5 times more Copper, 1.6 times more Magnesium, 4.2 times more Manganese, 1.6 times more Phosphorus, 31.4 times more Selenium and 2.5 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Raw Pearled Barley have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Pearled Barley contains 2.8 times more Energy, 12.9 times more Fat, 1.7 times more Omega 3, 25.3 times more Omega 6, 3.5 times more Carbohydrate and 1.7 times more Fiber than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Raw Pearled Barley have similar amounts of Protein per 1 lb.
• Both Boiled California Red Kidney Beans as well as Raw Pearled Barley have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.