Comparing Nutrients in 5 ounces Barley Malt flour VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Barley Malt flour	11%	4%	85%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Barley Malt flour	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.6% 512kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	8.4% 0.13g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	7.16% 1.2g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.4% 111g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	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	26.5% 10g	93% 35.3g	38g per day for Men 19-50 years
Protein	26% 14.6g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Barley Malt flour	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.5% 0.44mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.4% 0.93mg	43.3% 0.56mg	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	13.5% 54μg	140% 558μg	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	0.94% 0.85mg	7.1% 6.38mg	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	5.4% 0.81mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Barley Malt flour	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	42.5% 0.38mg	173% 1.56mg	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	83.5% 6.68mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	32.7% 137mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	61.6% 1.4mg	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	61.4% 429mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	97% 53.4μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	26.5% 2.9mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.31% 11.6g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Barley Malt flour vs California Red Kidney Beans:

• Barley malt flour has 1.4 times more Vitamin B2, 2.7 times more Vitamin B3 and 1.6 times more Vitamin B6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Vitamin B1, 1.4 times more Vitamin B5, 10.4 times more Vitamin B9 and 7.5 times more Vitamin C than Barley malt flour.
• Both Barley malt flour as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Barley Malt flour vs California Red Kidney Beans:

• Barley malt flour has 11.8 times more Selenium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.3 times more Calcium, 4.1 times more Copper, 2 times more Iron, 1.6 times more Magnesium, 1.3 times more Phosphorus and 6.7 times more Potassium than Barley malt flour.
• Both Barley malt flour and Raw California Red Kidney Beans have similar amounts of Manganese and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Barley malt flour has 7.4 times more Fat, 10.7 times more Saturated Fat, 15.9 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.5 times more Fiber and 2.4 times more Protein than Barley malt flour.
• Both Barley malt flour and Raw California Red Kidney Beans have similar amounts of Energy and Omega 3 per 5 oz.
• Both Barley malt flour as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.