Comparing Nutrients in 100 grams Boiled Royal Red Kidney Beans VS Pearled Barley

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans	30%	1%	69%
Pearled Barley	7%	3%	90%

Macro Nutrients

	Boiled Royal Red Kidney Beans	Pearled Barley	Recommended Dietary Allowance
Energy	4.24% 123kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	3.56% 0.057g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	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	17% 22g	21.7% 28.2g	130g per day for Men 19-50 years
Sugars	NA	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	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	24.5% 9.3g	10% 3.8g	38g per day for Men 19-50 years
Protein	17% 9.5g	4.04% 2.26g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal Red Kidney Beans	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	7.9% 0.095mg	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	3.45% 0.55mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	2.7% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	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	18.5% 74μg	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	1.33% 1.2mg	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	NA	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.67% 0.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Royal Red Kidney Beans	Pearled Barley	Recommended Dietary Allowance
Calcium	4.4% 44mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	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	34.6% 2.77mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	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	20.3% 142mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	11% 378mg	2.74% 93mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	15.6% 8.6μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	7.45% 0.82mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.86% 68.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Royal Red Kidney Beans VS Pearled Barley per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Royal Red Kidney Beans 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 Boiled Royal Red Kidney Beans vs Pearled Barley:

• 100 grams of Boiled Royal Red Kidney Beans have 1.6 times more Vitamin B5 and 4.6 times more Vitamin B9 than Pearled Barley.
• While 100 g of Cooked Pearled Barley contain 3.7 times more Vitamin B3 than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Pearled Barley provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 100 grams.
• Both Boiled Royal Red Kidney Beans as well as Cooked Pearled Barley have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Royal Red Kidney Beans vs Pearled Barley:

• 100 grams of Boiled Royal Red Kidney Beans have 4 times more Calcium, 2.5 times more Copper, 2.1 times more Iron, 1.9 times more Magnesium, 2.6 times more Phosphorus and 4.1 times more Potassium than Pearled Barley.
• While 100 g of Cooked Pearled Barley contain 7.2 times more Selenium than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Pearled Barley contain similar levels of Manganese and Zinc per 100 grams.
• 100 grams of Pearled Barley lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Royal Red Kidney Beans have 2.7 times more Omega 3, 2.4 times more Fiber and 4.2 times more Protein than Pearled Barley.
• While 100 g of Cooked Pearled Barley contain 1.3 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Pearled Barley offer comparable quantities of Energy per 100 grams.
• 100 grams of Pearled Barley provide inadequate amounts of Omega 3
• Both Boiled Royal Red Kidney Beans as well as Cooked Pearled Barley provide inadequate amounts of Omega 6 in 100 grams.