Comparing Nutrients in 7 ounces Hulled Barley VS Boiled Winged Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Hulled Barley	14%	6%	80%
Boiled Winged Beans with Salt	27%	34%	39%

Macro Nutrients

	Hulled Barley	Boiled Winged Beans with Salt	Recommended Dietary Allowance
Energy	24.2% 703kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	4.7% 4.56g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	5.1% 1.64g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	23% 29.6g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	NA	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	NA	38g per day for Men 19-50 years
Protein	44.2% 24.8g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Hulled Barley	Boiled Winged Beans with Salt	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	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	7.17% 0.093mg	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	4.96% 20μg	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	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	7.54% 1.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hulled Barley	Boiled Winged Beans with Salt	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	170% 1.53mg	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	89.3% 7.14mg	107% 8.6mg	8mg per day for Men 19-50 years
Magnesium	63% 264mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	168% 3.86mg	103% 2.38mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	26.4% 897mg	16.3% 556mg	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	33% 494mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.51% 18.7g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Hulled Barley VS Boiled Winged Beans with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Hulled Barley vs Boiled Winged Beans with Salt:

• 7 ounces of Hulled Barley have 2.2 times more Vitamin B1, 2.2 times more Vitamin B2, 5.5 times more Vitamin B3, 1.8 times more Vitamin B5, 6.8 times more Vitamin B6 and 1.9 times more Vitamin B9 than Boiled Winged Beans with Salt.
• Both Hulled Barley as well as Boiled Winged Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Hulled Barley vs Boiled Winged Beans with Salt:

• 7 ounces of Hulled Barley have 2.5 times more Magnesium, 1.6 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium, 13 times more Selenium and 1.9 times more Zinc than Boiled Winged Beans with Salt.
• While 7 oz of Boiled Winged Beans with Salt contain 4.3 times more Calcium, 1.6 times more Copper and 20.8 times more Sodium than Hulled Barley.
• Both Hulled Barley and Boiled Winged Beans with Salt contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hulled Barley have 2.4 times more Energy and 4.9 times more Carbohydrate than Boiled Winged Beans with Salt.
• While 7 oz of Boiled Winged Beans with Salt contain 2.5 times more Fat, 1.7 times more Saturated Fat and 1.5 times more Omega 6 than Hulled Barley.
• Both Hulled Barley and Boiled Winged Beans with Salt offer comparable quantities of Omega 3 and Protein per seven ounces.