Comparing Nutrients in 7 ounces Barley flour VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Barley flour	12%	4%	84%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Barley flour	Red Kidney Beans	Recommended Dietary Allowance
Energy	23.6% 685kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2.08% 0.66g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	9.55% 0.15g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.38g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	94% 122g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	5.75% 4.17g	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	52.7% 20g	79.4% 30g	38g per day for Men 19-50 years
Protein	37.2% 21g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Barley flour	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.8% 12.4mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.75% 0.29mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.79mg	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Barley flour	Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	89.2% 2.05mg	96% 2.2mg	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	115% 806mg	700mg per day for Men 19-50 years
Potassium	18% 613mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.63% 23.3g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Barley flour have 3 times more Vitamin B3 and 2.7 times more Vitamin E than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 5.4 times more Vitamin B5, 49.3 times more Vitamin B9, more Vitamin C and 2.5 times more Vitamin K than Barley flour or meal.
• Both Barley flour and Red Kidney Beans provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Barley flour have insufficient amounts of Vitamin C and Vitamin K
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Barley flour or meal as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Barley flour have 11.8 times more Selenium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 2.6 times more Calcium, 2 times more Copper, 2.5 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, 4.4 times more Potassium and 1.4 times more Zinc than Barley flour or meal.
• Both Barley flour and Red Kidney Beans contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Barley flour have 3 times more Omega 6 and 1.2 times more Carbohydrate than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 4.6 times more Omega 3, 2.6 times more Sugars, 1.5 times more Fiber and 2.1 times more Protein than Barley flour or meal.
• Both Barley flour and Red Kidney Beans offer comparable quantities of Energy per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6