Comparing Nutrients in 500 calories Red Kidney Beans VS Raw Pearled Barley

Weight per 500 calories

• Red Kidney Beans: 148g
• Raw Pearled Barley: 142g

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

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Raw Pearled Barley?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Raw Pearled Barley	11%	3%	86%

Macro Nutrients

	Red Kidney Beans	Raw Pearled Barley	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	1.7% 1.65g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	4.9% 0.078g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	4.2% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	85% 110g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	1.57% 1.14g	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	59.3% 22.6g	58.3% 22g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Raw Pearled Barley	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	41% 6.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	28.4% 0.37mg	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	146% 585μg	8.17% 32.7μg	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	7.4% 6.68mg	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	2.08% 0.31mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	2.6% 3.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Raw Pearled Barley	Recommended Dietary Allowance
Calcium	12.3% 123mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	66.3% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	124% 9.93mg	44.4% 3.55mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	81.6% 1.88mg	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	86% 602mg	45% 314mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	11.7% 398mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	97% 53.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	27.5% 3.03mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	0.39% 14.3g	3700g per day for Men 19-50 years

Red Kidney Beans VS Raw Pearled Barley Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Raw Pearled Barley?

Lets compare vitamin content per 500 calories of Red Kidney Beans vs Raw Pearled Barley:

• 500 calories of Red Kidney Beans have 3.3 times more Vitamin B1, 2 times more Vitamin B2, 2.9 times more Vitamin B5, 1.6 times more Vitamin B6 and 17.9 times more Vitamin B9 than Raw Pearled Barley.
• While 500 kcal of Raw Pearled Barley contain 2.1 times more Vitamin B3 than Raw Red Kidney Beans.
• 500 calories of Raw Pearled Barley have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Raw Red Kidney Beans as well as Raw Pearled Barley have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Red Kidney Beans vs Raw Pearled Barley:

• 500 calories of Red Kidney Beans have 3 times more Calcium, 1.7 times more Copper, 2.8 times more Iron, 1.8 times more Magnesium, 1.9 times more Phosphorus, 5.1 times more Potassium and 1.4 times more Zinc than Raw Pearled Barley.
• While 500 kcal of Raw Pearled Barley contain 11.3 times more Selenium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Raw Pearled Barley contain similar levels of Manganese per 500 calories.
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Raw Pearled Barley lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Kidney Beans have 6.8 times more Omega 3 and 2.4 times more Protein than Raw Pearled Barley.
• Both Red Kidney Beans and Raw Pearled Barley offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Raw Pearled Barley provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Raw Pearled Barley provide inadequate amounts of Omega 6 in 500 calories.