Comparing Nutrients in 1 pound Boiled Royal Red Kidney Beans VS Hulled Barley

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans	30%	1%	69%
Hulled Barley	14%	6%	80%

Macro Nutrients

	Boiled Royal Red Kidney Beans	Hulled Barley	Recommended Dietary Allowance
Energy	19.2% 558kcal	55.4% 1606kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	10.8% 10.4g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	6.83% 2.2g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	26.7% 4.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.2% 99g	256% 333g	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	207% 78.5g	38g per day for Men 19-50 years
Protein	77% 43g	101% 56.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal Red Kidney Beans	Hulled 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	36% 0.43mg	244% 2.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	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	111% 1.44mg	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	21.5% 86μg	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	17.2% 2.6mg	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 Royal Red Kidney Beans	Hulled Barley	Recommended Dietary Allowance
Calcium	20% 200mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	251% 2.26mg	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	157% 12.6mg	204% 16.3mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	144% 603mg	420mg per day for Men 19-50 years
Manganese	50.3% 1.16mg	383% 8.8mg	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	171% 1197mg	700mg per day for Men 19-50 years
Potassium	50.4% 1715mg	60.3% 2050mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	311% 171μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	114% 12.6mg	11mg per day for Men 19-50 years
Water	8.2% 304g	1.16% 43g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Royal Red Kidney Beans has 3.9 times more Vitamin B9 than Hulled Barley.
• While 1 lb of Hulled Barley contains 6.8 times more Vitamin B1, 4.3 times more Vitamin B2, 8.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.1 times more Vitamin B6 than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans as well as Hulled Barley have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Boiled Royal Red Kidney Beans has 1.3 times more Calcium than Hulled Barley.
• While 1 lb of Hulled Barley contains 1.9 times more Copper, 1.3 times more Iron, 3.2 times more Magnesium, 7.6 times more Manganese, 1.9 times more Phosphorus, 31.4 times more Selenium and 3.1 times more Zinc than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Hulled Barley contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Hulled Barley contains 2.9 times more Energy, 13.5 times more Fat, 1.9 times more Omega 3, 27.8 times more Omega 6, 3.4 times more Carbohydrate, 1.9 times more Fiber and 1.3 times more Protein than Boiled Royal Red Kidney Beans.
• 1 pound of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6