Comparing Nutrients in 7 ounces Hulled Barley VS Boiled Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Hulled Barley	14%	6%	80%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Hulled Barley	Boiled Navy Beans	Recommended Dietary Allowance
Energy	24.2% 703kcal	9.6% 278kcal	2900kcal per day for Men 19-50 years
Fat	4.7% 4.56g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	0.61% 0.19g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	39.8% 51.7g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	1% 0.73g	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	% 0.73g	g per day for Men 19-50 years
Fiber	90% 34.3g	55% 21g	38g per day for Men 19-50 years
Protein	44.2% 24.8g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Hulled Barley	Boiled Navy 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	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	8.05% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	21% 0.27mg	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	69.5% 278μg	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% 1.8mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hulled Barley	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	46.3% 0.42mg	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	58.5% 4.7mg	8mg per day for Men 19-50 years
Magnesium	63% 264mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	168% 3.86mg	45.5% 1.05mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	26.4% 897mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.51% 18.7g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Hulled Barley VS Boiled Navy Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Hulled Barley vs Boiled Navy Beans:

• 7 ounces of Hulled Barley have 2.7 times more Vitamin B1, 4.3 times more Vitamin B2, 7.1 times more Vitamin B3, 2.3 times more Vitamin B6 and 57 times more Vitamin E than Boiled Navy Beans.
• While 7 oz of Boiled Navy Beans contain 7.4 times more Vitamin B9 than Hulled Barley.
• Both Hulled Barley and Boiled Navy Beans provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Boiled Navy Beans have insufficient amounts of Vitamin E
• Both Hulled Barley as well as Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Hulled Barley vs Boiled Navy Beans:

• 7 ounces of Hulled Barley have 2.4 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 3.7 times more Manganese, 1.8 times more Phosphorus, 13 times more Selenium and 2.7 times more Zinc than Boiled Navy Beans.
• While 7 oz of Boiled Navy Beans contain 2.1 times more Calcium than Hulled Barley.
• Both Hulled Barley and Boiled Navy Beans contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hulled Barley have 2.5 times more Energy, 3.7 times more Fat, 7.3 times more Omega 6, 2.8 times more Carbohydrate, 1.6 times more Fiber and 1.5 times more Protein than Boiled Navy Beans.
• While 7 oz of Boiled Navy Beans contain 1.6 times more Omega 3 than Hulled Barley.
• 7 ounces of Boiled Navy Beans provide inadequate amounts of Omega 6