Comparing Nutrients in 7 ounces Pearled Barley VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pearled Barley	7%	3%	90%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Pearled Barley	Canned Kidney Beans	Recommended Dietary Allowance
Energy	8.4% 244kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	22% 28.8g	130g per day for Men 19-50 years
Sugars	0.77% 0.56g	5.06% 3.67g	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	% 3.67g	g per day for Men 19-50 years
Fiber	20% 7.54g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	8% 4.5g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Pearled Barley	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	11.3% 0.15mg	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	7.94% 31.8μg	18% 71.4μg	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	2.65% 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	0.13% 0.02mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pearled Barley	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	2.2% 22mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	29.8% 0.27mg	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	33% 2.64mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	14.5% 0.33mg	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	15.3% 107mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	5.43% 185mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	3.7% 137g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pearled Barley vs Canned Kidney Beans:

• Cooked Pearled Barley has 1.2 times more Vitamin B2, 5 times more Vitamin B3 and 1.6 times more Vitamin B6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Vitamin B1, 2.3 times more Vitamin B9, more Vitamin C and 5.1 times more Vitamin K than Cooked Pearled Barley.
• Both Cooked Pearled Barley and Canned All Types Kidney Beans have similar amounts of Vitamin B5 per 7 oz.
• Both Cooked Pearled Barley as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Pearled Barley vs Canned Kidney Beans:

• Cooked Pearled Barley has 1.5 times more Manganese, 9.6 times more Selenium and 1.8 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.1 times more Calcium, 1.3 times more Copper, 1.7 times more Phosphorus, 2.5 times more Potassium and 98.7 times more Sodium than Cooked Pearled Barley.
• Both Cooked Pearled Barley and Canned All Types Kidney Beans have similar amounts of Iron, Magnesium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Pearled Barley has 1.5 times more Energy, 1.8 times more Omega 6 and 1.9 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.9 times more Omega 3, 6.6 times more Sugars and 2.3 times more Protein than Cooked Pearled Barley.
• Both Cooked Pearled Barley and Canned All Types Kidney Beans have similar amounts of Fiber per 7 oz.
• Both Cooked Pearled Barley as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.