Comparing Nutrients in 300 calories Canned Red Kidney Beans with Liquids VS Barley flour

Weight per 300 calories

• Canned Red Kidney Beans with Liquids: 370g
• Barley flour: 87g

Barley flour or meal has 4.3 times more energy per unit of mass than Canned Red Kidney Beans Solids and Liquids, which is high in comparison to other foods. Canned Red Kidney Beans with Liquids having average energy density.

Discover which food has more nutrients per 300 calories - Canned Red Kidney Beans with Liquids or Barley flour?

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Barley flour	12%	4%	84%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Barley flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	50% 64.8g	130g per day for Men 19-50 years
Sugars	9.45% 6.85g	0.96% 0.7g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6.85g	NA	g per day for Men 19-50 years
Fiber	42% 16g	23% 8.8g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Barley flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.7% 0.39mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.63% 0.48mg	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.8% 0.3mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	25% 7.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.3% 85μg	1.74% 6.96μg	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	3.3% 2.96mg	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	0.49% 0.074mg	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Barley flour	Recommended Dietary Allowance
Calcium	10.7% 107mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	33% 0.3mg	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	58% 4.63mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	20% 83.5mg	420mg per day for Men 19-50 years
Manganese	47% 1.08mg	39% 0.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	111% 50μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	56% 393mg	36.8% 257mg	700mg per day for Men 19-50 years
Potassium	28.3% 963mg	7.9% 269mg	3400mg per day for Men 19-50 years
Selenium	7.4% 4.07μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	63.2% 948mg	0.23% 3.48mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	7.8% 289g	0.28% 10.5g	3700g per day for Men 19-50 years

Canned Red Kidney Beans With Liquids VS Barley Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Red Kidney Beans with Liquids or Barley flour?

Lets compare vitamin content per 300 calories of Canned Red Kidney Beans with Liquids vs Barley flour:

• 300 calories of Canned Red Kidney Beans with Liquids have 1.2 times more Vitamin B1, 2.5 times more Vitamin B2, 3.8 times more Vitamin B5, 12.2 times more Vitamin B9 and 7.9 times more Vitamin K than Barley flour.
• While 300 kcal of Barley flour or meal contain 3 times more Vitamin B3 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Barley flour provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Barley flour have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Barley flour or meal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Canned Red Kidney Beans with Liquids vs Barley flour:

• 300 calories of Canned Red Kidney Beans with Liquids have 3.9 times more Calcium, 1.8 times more Copper, 2 times more Iron, 1.3 times more Magnesium, 1.5 times more Phosphorus, 3.6 times more Potassium, 272.6 times more Sodium, 1.3 times more Zinc and 27.4 times more Water than Barley flour.
• While 300 kcal of Barley flour or meal contain 8 times more Selenium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Barley flour contain similar levels of Manganese per 300 calories.
• 300 calories of Barley flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Red Kidney Beans with Liquids have 2.8 times more Omega 3, 9.8 times more Sugars, 1.8 times more Fiber and 2.1 times more Protein than Barley flour.
• Both Canned Red Kidney Beans with Liquids and Barley flour offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Barley flour provide inadequate amounts of Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Barley flour or meal provide inadequate amounts of Omega 6 in 300 calories.