Comparing Nutrients in 5 ounces Canned Red Kidney Beans with Liquids VS Pearled Barley

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Pearled Barley	7%	3%	90%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Pearled Barley	Recommended Dietary Allowance
Energy	3.96% 115kcal	6% 174kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	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	16% 21g	30.8% 40g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	14% 5.4g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	5.72% 3.2g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	12.5% 0.15mg	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	18.3% 2.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	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	8.15% 32.6μg	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	1.26% 1.13mg	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	0.19% 0.028mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	0.94% 1.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Pearled Barley	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	22% 1.77mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	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	21.5% 150mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	3.88% 132mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	3% 111g	2.64% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Pearled Barley per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Red Kidney Beans with Liquids 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 Canned Red Kidney Beans with Liquids vs Pearled Barley:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.3 times more Vitamin B1, 1.4 times more Vitamin B9 and 5.1 times more Vitamin K than Pearled Barley.
• While 5 oz of Cooked Pearled Barley contain 4.2 times more Vitamin B3 and 1.4 times more Vitamin B6 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Pearled Barley provide similar amounts of Vitamin B2 and Vitamin B5 per five ounces.
• 5 ounces of Pearled Barley have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Cooked Pearled Barley have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Canned Red Kidney Beans with Liquids vs Pearled Barley:

• 5 ounces of Canned Red Kidney Beans with Liquids have 2.6 times more Calcium, 1.4 times more Copper, 1.4 times more Magnesium, 2 times more Phosphorus, 2.8 times more Potassium and 85.3 times more Sodium than Pearled Barley.
• While 5 oz of Cooked Pearled Barley contain 7.8 times more Selenium and 1.3 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Pearled Barley contain similar levels of Iron and Manganese per five ounces.
• 5 ounces of Pearled Barley lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Kidney Beans with Liquids have 2.4 times more Omega 3, 6.6 times more Sugars and 2.3 times more Protein than Pearled Barley.
• While 5 oz of Cooked Pearled Barley contain 1.5 times more Energy and 1.9 times more Carbohydrate than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Pearled Barley offer comparable quantities of Fiber per five ounces.
• 5 ounces of Pearled Barley provide inadequate amounts of Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Cooked Pearled Barley provide inadequate amounts of Omega 6 in five ounces.