Comparing Nutrients in 500 calories Barley flour VS Boiled California Red Kidney Beans

Weight per 500 calories

• Barley flour: 145g
• Boiled California Red Kidney Beans: 403g

Barley flour has 2.8 times more energy per 100g than Boiled California Red Kidney Beans. It has high energy density when compared to other foods. Boiled California Red Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Barley flour or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Barley flour	12%	4%	84%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Barley flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.3g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.49g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	6.97% 0.11g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	5.92% 1g	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	69.5% 90g	130g per day for Men 19-50 years
Sugars	1.6% 1.16g	NA	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	38.5% 14.6g	99% 37.5g	38g per day for Men 19-50 years
Protein	27% 15.2g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Barley flour	Boiled California Red 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	44.7% 0.54mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.17mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.8% 9.1mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	32.3% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	41.6% 12.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.9% 11.6μg	74.6% 298μg	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	5.38% 4.84mg	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	5.5% 0.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.66% 3.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Barley flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.64% 46.4mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	55.2% 0.5mg	129% 1.17mg	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	48.6% 3.9mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	55.8% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	185% 83μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	61.3% 429mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	99% 54.6μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	0.39% 5.8mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	0.47% 17.6g	7.3% 270g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Barley flour vs Boiled California Red Kidney Beans:

• Barley flour or meal has 4.2 times more Vitamin B3 and 1.4 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.5 times more Vitamin B2, 4.2 times more Vitamin B5, 25.7 times more Vitamin B9 and more Vitamin C than Barley flour or meal.
• Both Barley flour or meal and Boiled California Red Kidney Beans have similar amounts of Vitamin B1 per 500 kcal.
• Both Barley flour or meal as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Barley flour vs Boiled California Red Kidney Beans:

• Barley flour or meal has 11.3 times more Selenium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 5.7 times more Calcium, 2.3 times more Copper, 3.1 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus, 3.8 times more Potassium and 15.4 times more Water than Barley flour or meal.
• Both Barley flour or meal and Boiled California Red Kidney Beans have similar amounts of Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Barley flour or meal has 12.5 times more Omega 6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.6 times more Fiber and 2.4 times more Protein than Barley flour or meal.
• Both Barley flour or meal and Boiled California Red Kidney Beans have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
• Both Barley flour or meal as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.