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

Macros Ratio

	Protein	Fat	Carbs
Barley Malt flour	11%	4%	85%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Barley Malt flour	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	24.7% 716kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	3.76% 3.65g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	11.8% 0.19g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 155g	33.4% 43.4g	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	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Barley Malt flour	Boiled Royal 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	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11mg	6.85% 1.1mg	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 Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	57.8% 0.52mg	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	68.7% 5.5mg	8mg per day for Men 19-50 years
Magnesium	46% 192mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	103% 2.37mg	22% 0.51mg	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	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	22% 750mg	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	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	16.2% 1.8mg	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 Royal Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Barley Malt flour versus 7 oz of Boiled Royal 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 Royal Red Kidney Beans:

• 7 ounces of Barley Malt flour have 3.3 times more Vitamin B1, 4.6 times more Vitamin B2, 10.2 times more Vitamin B3, 2.6 times more Vitamin B5 and 6.3 times more Vitamin B6 than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 1.9 times more Vitamin B9 than Barley malt flour.
• Both Barley malt flour as well as Boiled Royal 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 Royal Red Kidney Beans:

• 7 ounces of Barley Malt flour have 1.7 times more Iron, 2.3 times more Magnesium, 4.7 times more Manganese, 2.1 times more Phosphorus, 31.4 times more Selenium and 2.3 times more Zinc than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 1.7 times more Potassium than Barley malt flour.
• Both Barley Malt flour and Boiled Royal Red Kidney Beans contain similar levels of Calcium and Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Barley Malt flour have 2.9 times more Energy, 1.7 times more Omega 3, 23.9 times more Omega 6 and 3.6 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 1.3 times more Fiber than Barley malt flour.
• Both Barley Malt flour and Boiled Royal Red Kidney Beans offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6