Comparing Nutrients in 7 ounces Barley flour VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Barley flour	12%	4%	84%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Barley flour	Canned Kidney Beans	Recommended Dietary Allowance
Energy	23.6% 685kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.08% 0.66g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	9.55% 0.15g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.38g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	22% 28.8g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	5.06% 3.67g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	52.7% 20g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	37.2% 21g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Barley flour	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.8% 12.4mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.75% 0.29mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.79mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	57% 17μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.97% 16μg	18% 71.4μg	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	2.65% 2.4mg	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	7.54% 1.13mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Barley flour	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	29.8% 0.27mg	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	66.5% 5.3mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	89.2% 2.05mg	14.5% 0.33mg	2.3mg per day for Men 19-50 years
Molybdenum	253% 114μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	84% 587mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	18% 613mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.65% 24g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Barley flour VS Canned Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Barley flour versus 7 oz of Canned Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Barley flour vs Canned Kidney Beans:

• 7 ounces of Barley flour have 3.2 times more Vitamin B1, 2.2 times more Vitamin B2, 15.3 times more Vitamin B3, 5.4 times more Vitamin B6 and 28.5 times more Vitamin E than Canned Kidney Beans.
• While 7 oz of Canned All Types Kidney Beans contain 4.5 times more Vitamin B9 and 1.9 times more Vitamin K than Barley flour or meal.
• Both Barley flour and Canned Kidney Beans provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Barley flour have insufficient amounts of Vitamin K
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin E
• Both Barley flour or meal as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Barley flour vs Canned Kidney Beans:

• 7 ounces of Barley flour have 2.5 times more Copper, 2.3 times more Iron, 3.6 times more Magnesium, 6.2 times more Manganese, 3.3 times more Phosphorus, 1.3 times more Potassium, 41.9 times more Selenium and 4.3 times more Zinc than Canned Kidney Beans.
• While 7 oz of Canned All Types Kidney Beans contain 74 times more Sodium and 6.4 times more Water than Barley flour or meal.
• Both Barley flour and Canned Kidney Beans contain similar levels of Calcium per seven ounces.
• 7 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Barley flour have 4.1 times more Energy, 6.6 times more Omega 6, 5.1 times more Carbohydrate, 2.3 times more Fiber and 2 times more Protein than Canned Kidney Beans.
• While 7 oz of Canned All Types Kidney Beans contain 2.3 times more Sugars than Barley flour or meal.
• Both Barley flour and Canned Kidney Beans offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6