Comparing Nutrients in 300 calories Raw Pearled BarleyVS Boiled Kidney Beans

Weight per 300 calories

Raw Pearled Barley

85.2g

Boiled Kidney Beans

236g

Raw Pearled Barley has 2.8 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Raw Pearled Barley or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Raw Pearled Barley

11%

86%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Raw Pearled Barleyvs Boiled Kidney Beans

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1%0.99g

Fat

1.2%1.2g

0.99 gvs1.2 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.65%0.21g

Saturated Fat

0.54%0.17g

0.21 gvs0.17 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.93%0.047g

Omega 3

25%0.4g

0.047 gvs0.4 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.53%0.43g

Omega 6

1.5%0.26g

0.43 gvs0.26 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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51%66.2g

Carbohydrate

41.4%54g

66.2 gvs54 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.94%0.68g

Sugars

1.04%0.76g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.68 gvs0.76 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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35%13.3g

Fiber

39.8%15g

13.3 gvs15 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15%8.45g

Protein

36.6%20.5g

8.45 gvs20.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Raw Pearled Barleyvs Boiled Kidney Beans

0.095%0.85μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.85 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13.6%0.16mg

Vitamin B1

31.5%0.38mg

Thiamine

0.16 mgvs0.38 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.47%0.097mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.097 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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24.5%3.92mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

3.92 mgvs1.37 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.8%0.24mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

0.24 mgvs0.52 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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17%0.22mg

Vitamin B6

22%0.28mg

Pyridoxine

0.22 mgvs0.28 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.9%19.6μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

19.6 μgvs307 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

3.15%2.83mg

Ascorbic acid

0 mgvs2.83 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.11%0.017mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

0.017 mgvs0.071 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.56%1.88μg

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

1.88 μgvs20 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Raw Pearled Barleyvs Boiled Kidney Beans

2.47%24.7mg

Calcium

8.27%82.7mg

24.7 mgvs82.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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39.8%0.36mg

Copper

56.7%0.51mg

0.36 mgvs0.51 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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26.6%2.13mg

Iron

65.6%5.24mg

2.13 mgvs5.24 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16%67.3mg

Magnesium

23.6%99mg

67.3 mgvs99 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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49%1.13mg

Manganese

44%1mg

1.13 mgvs1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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27%188mg

Phosphorus

46.6%326mg

188 mgvs326 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7%239mg

Potassium

28%957mg

239 mgvs957 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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58.4%32μg

Selenium

4.72%2.6μg

32 μgvs2.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.51%7.67mg

Sodium

0.16%2.36mg

7.67 mgvs2.36 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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16.5%1.8mg

Zinc

21.5%2.36mg

1.8 mgvs2.36 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.23%8.6g

Water

4.27%158g

8.6 gvs158 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Raw Pearled Barley vs Boiled Kidney Beans:

Raw Pearled Barley has 2.9 times more Vitamin B3 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.3 times more Vitamin B1, 1.4 times more Vitamin B2, 2.2 times more Vitamin B5, 1.3 times more Vitamin B6, 15.7 times more Vitamin B9, more Vitamin C and 10.6 times more Vitamin K than Raw Pearled Barley.
Both Raw Pearled Barley as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Raw Pearled Barley vs Boiled Kidney Beans:

Raw Pearled Barley has 12.4 times more Selenium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 3.3 times more Calcium, 1.4 times more Copper, 2.5 times more Iron, 1.5 times more Magnesium, 1.7 times more Phosphorus, 4 times more Potassium, 1.3 times more Zinc and 18.4 times more Water than Raw Pearled Barley.
Both Raw Pearled Barley and Boiled All Types Kidney Beans have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Pearled Barley has 1.2 times more Carbohydrate than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 8.6 times more Omega 3 and 2.4 times more Protein than Raw Pearled Barley.
Both Raw Pearled Barley and Boiled All Types Kidney Beans have similar amounts of Energy and Fiber per 300 kcal.
Both Raw Pearled Barley as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Raw Pearled BarleyVS Pearled BarleyBoiled Kidney BeansVS Pearled BarleyRaw Pearled BarleyVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Raw Pearled BarleyVS Boiled Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Raw Pearled Barley or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: