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

Macros Ratio

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

Macro Nutrients

	Boiled Red Kidney Beans	Pearled Barley	Recommended Dietary Allowance
Energy	20% 576kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	5.15% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	98% 128g	130g per day for Men 19-50 years
Sugars	2% 1.45g	1.75% 1.27g	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	88.3% 33.6g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	18.3% 10.3g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Boiled Red Kidney Beans	Pearled Barley	Recommended Dietary Allowance
Calcium	12.7% 127mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	53% 0.48mg	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	167% 13.3mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	51% 1.17mg	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	92% 644mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	12.4% 422mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	34% 3.7mg	11mg per day for Men 19-50 years
Water	8.2% 304g	8.43% 312g	3700g per day for Men 19-50 years

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

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

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

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

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

• 1 pound of Boiled Red Kidney Beans has 2.5 times more Calcium, 2.3 times more Copper, 2.2 times more Iron, 2 times more Magnesium, 1.8 times more Manganese, 2.6 times more Phosphorus, 4.3 times more Potassium and 1.3 times more Zinc than Pearled Barley.
• While 1 lb of Cooked Pearled Barley contains 7.2 times more Selenium than Boiled Red Kidney Beans.
• 1 pound of Pearled Barley lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has 8 times more Omega 3, 1.9 times more Fiber and 3.8 times more Protein than Pearled Barley.
• Both Boiled Red Kidney Beans and Pearled Barley offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Pearled Barley provide inadequate amounts of Omega 3
• Both Boiled Red Kidney Beans as well as Cooked Pearled Barley provide inadequate amounts of Omega 6 in one pound.