Comparing Nutrients in 7 ounces Hulled Barley VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Hulled Barley	14%	6%	80%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Hulled Barley	Red Kidney Beans	Recommended Dietary Allowance
Energy	24.2% 703kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	4.7% 4.56g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	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	112% 146g	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	90% 34.3g	79.4% 30g	38g per day for Men 19-50 years
Protein	44.2% 24.8g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Hulled Barley	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	60.6% 0.79mg	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	9.43% 37.7μg	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

	Hulled Barley	Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	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	89.3% 7.14mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	63% 264mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	168% 3.86mg	96% 2.2mg	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	75% 524mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	26.4% 897mg	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	1.6% 24mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.51% 18.7g	0.63% 23.3g	3700g per day for Men 19-50 years

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

• Hulled Barley has 1.3 times more Vitamin B2, 2.2 times more Vitamin B3 and 2.7 times more Vitamin E than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2.8 times more Vitamin B5, 20.7 times more Vitamin B9, more Vitamin C and 2.5 times more Vitamin K than Hulled Barley.
• Both Hulled Barley and Raw Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B6 per 7 oz.
• Both Hulled Barley as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Hulled Barley has 1.7 times more Manganese and 11.8 times more Selenium than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2.5 times more Calcium, 1.4 times more Copper, 1.9 times more Iron, 1.5 times more Phosphorus and 3 times more Potassium than Hulled Barley.
• Both Hulled Barley and Raw Red Kidney Beans have similar amounts of Magnesium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Hulled Barley has 2.2 times more Fat, 3.1 times more Saturated Fat and 4.4 times more Omega 6 than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 3.3 times more Omega 3, 2.6 times more Sugars and 1.8 times more Protein than Hulled Barley.
• Both Hulled Barley and Raw Red Kidney Beans have similar amounts of Energy, Carbohydrate and Fiber per 7 oz.
• Both Hulled Barley as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.