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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Raw Pearled Barley	11%	3%	86%

Macro Nutrients

	Boiled Red Kidney Beans	Raw Pearled Barley	Recommended Dietary Allowance
Energy	6.2% 180kcal	17.2% 499kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	1.7% 1.64g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	4.87% 0.078g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	4.2% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	84.7% 110g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	27.6% 10.5g	58% 22g	38g per day for Men 19-50 years
Protein	22% 12.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Raw Pearled Barley	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	19% 0.23mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	40.8% 6.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	28.3% 0.37mg	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	46% 184μg	8.15% 32.6μg	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	0.28% 0.043mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Raw Pearled Barley	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	66% 0.6mg	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	52% 4.17mg	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	81.5% 1.87mg	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	28.8% 201mg	44.8% 313mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	97% 53.4μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.39% 14.3g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Boiled Red Kidney Beans have 5.7 times more Vitamin B9 and 3.8 times more Vitamin K than Raw Pearled Barley.
• While 5 oz of Raw Pearled Barley contain 2 times more Vitamin B2, 8 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.2 times more Vitamin B6 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Raw Pearled Barley provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Raw Pearled Barley have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Raw 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 Boiled Red Kidney Beans vs Raw Pearled Barley:

• 5 ounces of Boiled Red Kidney Beans have 1.4 times more Potassium than Raw Pearled Barley.
• While 5 oz of Raw Pearled Barley contain 1.7 times more Copper, 1.8 times more Magnesium, 2.8 times more Manganese, 1.6 times more Phosphorus, 31.4 times more Selenium and 2 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Raw Pearled Barley contain similar levels of Calcium and Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans have 3.1 times more Omega 3 than Raw Pearled Barley.
• While 5 oz of Raw Pearled Barley contain 2.8 times more Energy, 4.7 times more Omega 6, 3.4 times more Carbohydrate and 2.1 times more Fiber than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Raw Pearled Barley offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6