Comparing Nutrients in 100 grams Canned Red Kidney Beans with Liquids VS Pearled Barley

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Pearled Barley	7%	3%	90%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Pearled Barley	Recommended Dietary Allowance
Energy	2.8% 81kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	21.7% 28.2g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	0.39% 0.28g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.85g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	10% 3.8g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	4.04% 2.26g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Pearled Barley	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.15% 0.067mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.49mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	2.7% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	8.85% 0.12mg	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	5.75% 23μg	4% 16μg	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	0.89% 0.8mg	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	0.13% 0.02mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	0.67% 0.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Pearled Barley	Recommended Dietary Allowance
Calcium	2.9% 29mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	11.7% 0.11mg	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	15.6% 1.25mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	11.3% 0.26mg	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% 106mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	2.74% 93mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	15.6% 8.6μg	55μg per day for Men 19-50 years
Sodium	17% 256mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	7.45% 0.82mg	11mg per day for Men 19-50 years
Water	2.1% 78g	1.86% 68.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Pearled Barley per 100 g

Compare the macro and micronutrient content in 100 g of Canned Red Kidney Beans with Liquids versus 100 g of Pearled Barley to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Red Kidney Beans with Liquids vs Pearled Barley:

• 100 grams of Canned Red Kidney Beans with Liquids have 1.3 times more Vitamin B1, 1.4 times more Vitamin B9 and 5.1 times more Vitamin K than Pearled Barley.
• While 100 g of Cooked Pearled Barley contain 4.2 times more Vitamin B3 and 1.4 times more Vitamin B6 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Pearled Barley provide similar amounts of Vitamin B2 and Vitamin B5 per 100 grams.
• 100 grams of Pearled Barley have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Cooked Pearled Barley have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Canned Red Kidney Beans with Liquids vs Pearled Barley:

• 100 grams of Canned Red Kidney Beans with Liquids have 2.6 times more Calcium, 1.4 times more Copper, 1.4 times more Magnesium, 2 times more Phosphorus, 2.8 times more Potassium and 85.3 times more Sodium than Pearled Barley.
• While 100 g of Cooked Pearled Barley contain 7.8 times more Selenium and 1.3 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Pearled Barley contain similar levels of Iron and Manganese per 100 grams.
• 100 grams of Pearled Barley lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Red Kidney Beans with Liquids have 2.4 times more Omega 3, 6.6 times more Sugars and 2.3 times more Protein than Pearled Barley.
• While 100 g of Cooked Pearled Barley contain 1.5 times more Energy and 1.9 times more Carbohydrate than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Pearled Barley offer comparable quantities of Fiber per 100 grams.
• 100 grams of Pearled Barley provide inadequate amounts of Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Cooked Pearled Barley provide inadequate amounts of Omega 6 in 100 grams.