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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Raw Pearled Barley	11%	3%	86%

Macro Nutrients

	Red Kidney Beans	Raw Pearled Barley	Recommended Dietary Allowance
Energy	52.7% 1529kcal	55% 1597kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	5.42% 5.26g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	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	214% 278g	271% 353g	130g per day for Men 19-50 years
Sugars	13% 9.53g	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	181% 69g	186% 70.8g	38g per day for Men 19-50 years
Protein	182% 102g	80.3% 45g	56g per day for Men 19-50 years

Vitamins

	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	230% 2.76mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	6.35% 0.95mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Raw Pearled Barley	Recommended Dietary Allowance
Calcium	37.6% 376mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	212% 1.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	85.3% 358mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	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	263% 1842mg	143% 1002mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	311% 171μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	88% 9.66mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	1.24% 45.8g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Red Kidney Beans has 3.2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.8 times more Vitamin B5, 1.5 times more Vitamin B6, 17.1 times more Vitamin B9, more Vitamin C and 2.5 times more Vitamin K than Raw Pearled Barley.
• While 1 lb of Raw Pearled Barley contains 2.2 times more Vitamin B3 than Raw Red Kidney Beans.
• 1 pound of Raw Pearled Barley have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Raw Pearled Barley have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Red Kidney Beans has 2.9 times more Calcium, 1.7 times more Copper, 2.7 times more Iron, 1.7 times more Magnesium, 1.8 times more Phosphorus, 4.9 times more Potassium and 1.3 times more Zinc than Raw Pearled Barley.
• While 1 lb of Raw Pearled Barley contains 11.8 times more Selenium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Raw Pearled Barley contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 6.5 times more Omega 3, 2.6 times more Sugars and 2.3 times more Protein than Raw Pearled Barley.
• While 1 lb of Raw Pearled Barley contains 2.2 times more Omega 6 and 1.3 times more Carbohydrate than Raw Red Kidney Beans.
• Both Red Kidney Beans and Raw Pearled Barley offer comparable quantities of Energy and Fiber per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6