Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Pearled Barley

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Pearled Barley	7%	3%	90%

Macro Nutrients

	Boiled California Red Kidney Beans	Pearled Barley	Recommended Dietary Allowance
Energy	6.06% 176kcal	6% 174kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	30.8% 40g	130g per day for Men 19-50 years
Sugars	NA	0.55% 0.4g	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	34.7% 13g	14% 5.4g	38g per day for Men 19-50 years
Protein	23% 13g	5.72% 3.2g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Pearled Barley	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	18.3% 2.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	12.5% 0.16mg	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	26.2% 105μg	5.67% 22.7μg	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	1.9% 1.7mg	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	NA	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.94% 1.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Pearled Barley	Recommended Dietary Allowance
Calcium	9.36% 94mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	16.5% 0.15mg	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	53% 4.22mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	16% 0.37mg	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	27.7% 194mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	3.88% 132mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.64% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Pearled Barley per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Pearled Barley:

• 5 ounces of Boiled California Red Kidney Beans have 1.6 times more Vitamin B1, 1.6 times more Vitamin B5 and 4.6 times more Vitamin B9 than Pearled Barley.
• While 5 oz of Cooked Pearled Barley contain 3.8 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Pearled Barley provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• Both Boiled California Red Kidney Beans as well as Cooked Pearled Barley have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Pearled Barley:

• 5 ounces of Boiled California Red Kidney Beans have 6 times more Calcium, 2.8 times more Copper, 2.2 times more Iron, 2.2 times more Magnesium, 1.2 times more Manganese, 2.5 times more Phosphorus and 4.5 times more Potassium than Pearled Barley.
• While 5 oz of Cooked Pearled Barley contain 7.2 times more Selenium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Pearled Barley contain similar levels of Zinc per five ounces.
• 5 ounces of Pearled Barley lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 1.5 times more Omega 3, 2.4 times more Fiber and 4 times more Protein than Pearled Barley.
• While 5 oz of Cooked Pearled Barley contain 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Pearled Barley offer comparable quantities of Energy per five ounces.
• 5 ounces of Pearled Barley provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Cooked Pearled Barley provide inadequate amounts of Omega 6 in five ounces.