Comparing Nutrients in 100 grams Hulled Barley VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Hulled Barley	14%	6%	80%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Hulled Barley	Red Kidney Beans	Recommended Dietary Allowance
Energy	12.2% 354kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	5.88% 1g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.5g	47% 61.3g	130g per day for Men 19-50 years
Sugars	1.1% 0.8g	2.9% 2.1g	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	45.5% 17.3g	40% 15g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	Hulled Barley	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.5% 0.32mg	30.5% 0.4mg	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	4.75% 19μg	99% 394μg	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	5% 4.5mg	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	3.8% 0.57mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.83% 2.2μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hulled Barley	Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.3% 33mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	55.3% 0.5mg	77.7% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	45% 3.6mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	84.5% 1.94mg	48.3% 1.1mg	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	37.7% 264mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	68.5% 37.7μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.26% 9.44g	0.32% 11.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Hulled Barley vs Red Kidney Beans:

• Hulled Barley has 1.3 times more Vitamin B2, 2.2 times more Vitamin B3 and 2.7 times more Vitamin E than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2.8 times more Vitamin B5, 20.7 times more Vitamin B9, more Vitamin C and 2.5 times more Vitamin K than Hulled Barley.
• Both Hulled Barley and Raw Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B6 per 100 g.
• Both Hulled Barley as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Hulled Barley vs Red Kidney Beans:

• Hulled Barley has 1.7 times more Manganese and 11.8 times more Selenium than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2.5 times more Calcium, 1.4 times more Copper, 1.9 times more Iron, 1.5 times more Phosphorus and 3 times more Potassium than Hulled Barley.
• Both Hulled Barley and Raw Red Kidney Beans have similar amounts of Magnesium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Hulled Barley has 2.2 times more Fat, 3.1 times more Saturated Fat and 4.4 times more Omega 6 than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 3.3 times more Omega 3, 2.6 times more Sugars and 1.8 times more Protein than Hulled Barley.
• Both Hulled Barley and Raw Red Kidney Beans have similar amounts of Energy, Carbohydrate and Fiber per 100 g.
• Both Hulled Barley as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.