Comparing Nutrients in 500 calories Pearled Barley VS Boiled Kidney Beans

Weight per 500 calories

• Pearled Barley: 407g
• Boiled Kidney Beans: 394g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	5.34% 0.085g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.2% 115g	69% 89.8g	130g per day for Men 19-50 years
Sugars	1.57% 1.14g	1.74% 1.26g	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	40.7% 15.4g	66.3% 25g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	61% 34g	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	28% 0.34mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.4% 8.4mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	36.3% 0.47mg	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	16.3% 65μg	128% 512μg	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	5.25% 4.72mg	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	0.27% 0.041mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.25μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pearled Barley	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	4.47% 44.7mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	94% 0.85mg	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	67.6% 5.4mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.4mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	45.8% 1.05mg	73.6% 1.7mg	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	31.4% 220mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	11% 378mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	63.6% 35μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	0.81% 12mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	30.3% 3.33mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	7.56% 280g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.