Comparing Nutrients in 7 ounces Barley Malt flour VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Barley Malt flour	11%	4%	85%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Barley Malt flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	24.7% 716kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	3.76% 3.65g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	11.8% 0.19g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 155g	34.2% 44.5g	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	37% 14g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Barley Malt flour	Boiled California 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	51% 0.61mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	16% 0.21mg	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	19% 75.4μg	36.7% 147μg	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	1.32% 1.2mg	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	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

	Barley Malt flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	63.7% 0.57mg	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	117% 9.35mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	46% 192mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	103% 2.37mg	27.4% 0.63mg	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	86% 601mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	3.6% 133g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Barley Malt flour have 2.4 times more Vitamin B1, 5 times more Vitamin B2, 10.4 times more Vitamin B3, 2.6 times more Vitamin B5 and 6.3 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.9 times more Vitamin B9 than Barley malt flour.
• Both Barley malt flour as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Barley Malt flour have 1.6 times more Iron, 2 times more Magnesium, 3.8 times more Manganese, 2.2 times more Phosphorus, 31.4 times more Selenium and 2.4 times more Zinc than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.8 times more Calcium and 1.9 times more Potassium than Barley malt flour.
• Both Barley Malt flour and Boiled California Red Kidney Beans contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Barley Malt flour have 2.9 times more Energy, 3 times more Omega 3, 43 times more Omega 6 and 3.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.3 times more Fiber than Barley malt flour.
• Both Barley Malt flour and Boiled California Red Kidney Beans offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6