Comparing Nutrients in 5 ounces Raw Pearled Barley VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Pearled Barley	11%	3%	86%
Navy Beans	26%	4%	70%

Macro Nutrients

	Raw Pearled Barley	Navy Beans	Recommended Dietary Allowance
Energy	17.2% 499kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.64g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	4.87% 0.078g	47.7% 0.76g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.72g	2.8% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	66.2% 86g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	7.6% 5.5g	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	0% 0g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 4.72g	g per day for Men 19-50 years
Fiber	58% 22g	57% 21.7g	38g per day for Men 19-50 years
Protein	25% 14g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Raw Pearled Barley	Navy 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	22.6% 0.27mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.53mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.3% 0.37mg	46.7% 0.61mg	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	8.15% 32.6μg	129% 516μg	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	NA	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	0.19% 0.028mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Pearled Barley	Navy Beans	Recommended Dietary Allowance
Calcium	4.1% 41mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	131% 1.2mg	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	44.3% 3.54mg	97% 7.8mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	59% 248mg	420mg per day for Men 19-50 years
Manganese	81.5% 1.87mg	87.4% 2mg	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	44.8% 313mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	49.4% 1680mg	3400mg per day for Men 19-50 years
Selenium	97% 53.4μg	28.3% 15.6μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	47% 5.17mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Pearled Barley VS Navy Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Raw Pearled Barley versus 5 oz of Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Raw Pearled Barley vs Navy Beans:

• 5 ounces of Raw Pearled Barley have 2.1 times more Vitamin B3 than Navy Beans.
• While 5 oz of Raw Navy Beans contain 4.1 times more Vitamin B1, 1.4 times more Vitamin B2, 2.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 15.8 times more Vitamin B9 than Raw Pearled Barley.
• 5 ounces of Raw Pearled Barley have insufficient amounts of Vitamin K
• Both Raw Pearled Barley as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Raw Pearled Barley vs Navy Beans:

• 5 ounces of Raw Pearled Barley have 3.4 times more Selenium than Navy Beans.
• While 5 oz of Raw Navy Beans contain 5.1 times more Calcium, 2 times more Copper, 2.2 times more Iron, 2.2 times more Magnesium, 1.8 times more Phosphorus, 4.2 times more Potassium and 1.7 times more Zinc than Raw Pearled Barley.
• Both Raw Pearled Barley and Navy Beans contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Pearled Barley have 1.5 times more Omega 6 and 1.3 times more Carbohydrate than Navy Beans.
• While 5 oz of Raw Navy Beans contain 9.8 times more Omega 3, 4.9 times more Sugars and 2.3 times more Protein than Raw Pearled Barley.
• Both Raw Pearled Barley and Navy Beans offer comparable quantities of Energy and Fiber per five ounces.
• 5 ounces of Navy Beans provide inadequate amounts of Omega 6