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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: California Red Kidney Beans VS Barley Malt flour per 5 oz

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

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

• 5 ounces of California Red Kidney Beans have 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.
• While 5 oz of Barley malt flour contain 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.
• 5 ounces of Barley Malt flour have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Barley malt flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of California Red Kidney Beans have 5.3 times more Calcium, 4.1 times more Copper, 2 times more Iron, 1.6 times more Magnesium, 1.3 times more Phosphorus, 6.7 times more Potassium and 1.2 times more Zinc than Barley Malt flour.
• While 5 oz of Barley malt flour contain 11.8 times more Selenium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Barley Malt flour contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 3.5 times more Fiber and 2.4 times more Protein than Barley Malt flour.
• While 5 oz of Barley malt flour contain 15.9 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Barley Malt flour offer comparable quantities of Energy and Omega 3 per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6