Comparing Nutrients in 300 calories Boiled Red Kidney Beans VS Barley Malt flour

Weight per 300 calories

• Boiled Red Kidney Beans: 236g
• Barley Malt flour: 83g

Barley malt flour has 2.8 times more energy per unit of mass than Boiled Red Kidney Beans, which is high in comparison to other foods. Boiled Red Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Boiled Red Kidney Beans or Barley Malt flour?

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Barley Malt flour	11%	4%	85%

Macro Nutrients

	Boiled Red Kidney Beans	Barley Malt flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.2g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	4.93% 0.079g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	4.2% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	50% 65g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	0.92% 0.66g	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	46% 17.5g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	15.3% 8.54g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Barley Malt flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.092% 0.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	21.4% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	42% 0.54mg	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	76.8% 307μg	7.9% 31.6μg	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	3.15% 2.83mg	0.55% 0.5mg	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	0.47% 0.071mg	3.16% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	1.52% 1.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Barley Malt flour	Recommended Dietary Allowance
Calcium	6.6% 66mg	3.07% 30.7mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	25% 0.22mg	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	87% 6.94mg	49% 3.9mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	19% 80.6mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	43% 0.99mg	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	48% 335mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	28% 952mg	5.47% 186mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	57% 31.3μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.72mg	0.61% 9.14mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	4.27% 158g	0.18% 6.82g	3700g per day for Men 19-50 years

Boiled Red Kidney Beans VS Barley Malt Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Red Kidney Beans or Barley Malt flour?

Lets compare vitamin content per 300 calories of Boiled Red Kidney Beans vs Barley Malt flour:

• 300 calories of Boiled Red Kidney Beans have 1.5 times more Vitamin B1, 9.7 times more Vitamin B9 and 10.9 times more Vitamin K than Barley Malt flour.
• While 300 kcal of Barley malt flour contain 1.9 times more Vitamin B2, 3.4 times more Vitamin B3 and 1.9 times more Vitamin B6 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Barley Malt flour provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Barley Malt flour have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Barley malt flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Boiled Red Kidney Beans vs Barley Malt flour:

• 300 calories of Boiled Red Kidney Beans have 2.2 times more Calcium, 2.5 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus, 5.1 times more Potassium and 1.5 times more Zinc than Barley Malt flour.
• While 300 kcal of Barley malt flour contain 11.1 times more Selenium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Barley Malt flour contain similar levels of Manganese per 300 calories.
• 300 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Barley Malt flour lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Red Kidney Beans have 5 times more Omega 3, 3 times more Fiber and 2.4 times more Protein than Barley Malt flour.
• Both Boiled Red Kidney Beans and Barley Malt flour offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Barley Malt flour provide inadequate amounts of Omega 3
• Both Boiled Red Kidney Beans as well as Barley malt flour provide inadequate amounts of Omega 6 in 300 calories.