Comparing Nutrients in 300 calories Pearled Barley VS Boiled Kidney Beans

Weight per 300 calories

• Pearled Barley: 244g
• Boiled Kidney Beans: 236g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Pearled Barley or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	2.77% 0.47g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	41.4% 54g	130g per day for Men 19-50 years
Sugars	0.94% 0.68g	1.04% 0.76g	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	24.4% 9.27g	39.8% 15g	38g per day for Men 19-50 years
Protein	9.84% 5.5g	36.6% 20.5g	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	17% 0.2mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.4% 5.03mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.6% 0.28mg	22% 0.28mg	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	9.76% 39μg	76.8% 307μg	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	3.15% 2.83mg	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	0.16% 0.024mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.63% 1.95μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pearled Barley	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	2.7% 27mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	28.5% 0.26mg	56.7% 0.51mg	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	40.5% 3.24mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.7mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	44% 1mg	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	19% 132mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	6.67% 227mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.49% 7.3mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	4.54% 168g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pearled Barley vs Boiled Kidney Beans:

• Cooked Pearled Barley has 3.7 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, 7.9 times more Vitamin B9, more Vitamin C and 10.2 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 300 kcal.
• 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 300 kcal.

Comparing minerals per 300 calories for Pearled Barley vs Boiled Kidney Beans:

• Cooked Pearled Barley has 8.1 times more Selenium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.1 times more Calcium, 2 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 1.6 times more Manganese, 2.5 times more Phosphorus and 4.2 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 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Pearled Barley has 1.3 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.8 times more Omega 3, 1.6 times more Fiber and 3.7 times more Protein than Cooked Pearled Barley.
• Both Cooked Pearled Barley and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Cooked Pearled Barley as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.