Comparing Nutrients in 100 calories Garlic VS Hyacinth-Young beans

Weight per 100 calories

• Garlic: 67g
• Hyacinth-Young beans: 217g

Garlic has 3.2 times more energy per 100g than Hyacinth-Young beans. It has average energy density when compared to other foods. Raw Hyacinth-Young beans having low energy density.

Discover which food has more nutrients per 100 calories - Garlic or Hyacinth-Young beans?

Macros Ratio

	Protein	Fat	Carbs
Garlic	16%	3%	81%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	Garlic	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.45% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	0.84% 0.013g	0.95% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0.013% 0.002g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	15.4% 20g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	12.2% 8.87g	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	3.7% 1.4g	19% 7.17g	38g per day for Men 19-50 years
Protein	7.62% 4.27g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Garlic	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.4% 93μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.68% 0.074mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	7.07% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.8% 0.83mg	4% 0.052mg	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	0.5% 2μg	33.7% 135μg	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	23.3% 21mg	31% 28mg	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	0.36% 0.054mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.95% 1.14μg	32.8% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	12% 121mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	11.4% 0.1mg	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	14.3% 1.14mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	4% 16.8mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	48.8% 1.12mg	19.4% 0.45mg	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	14.7% 103mg	15.2% 107mg	700mg per day for Men 19-50 years
Potassium	7.9% 269mg	16% 548mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.4mg	0.29% 4.35mg	1500mg per day for Men 19-50 years
Zinc	7.08% 0.78mg	7.3% 0.8mg	11mg per day for Men 19-50 years
Water	1.06% 39.3g	5.16% 191g	3700g per day for Men 19-50 years

Garlic VS Hyacinth-Young Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Garlic or Hyacinth-Young beans?

Lets compare vitamin content per 100 calories of Garlic vs Hyacinth-Young beans:

• 100 calories of Garlic have 3.3 times more Vitamin B5 and 15.9 times more Vitamin B6 than Hyacinth-Young beans.
• While 100 kcal of Raw Hyacinth-Young beans contain more Vitamin A, 2.7 times more Vitamin B2, 2.4 times more Vitamin B3, 66.9 times more Vitamin B9, 1.3 times more Vitamin C, 20.6 times more Vitamin E and 34.5 times more Vitamin K than Raw Garlic.
• Both Garlic and Hyacinth-Young beans provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Garlic have insufficient amounts of Vitamin A, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Garlic as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Garlic vs Hyacinth-Young beans:

• 100 calories of Garlic have 2 times more Copper, 2.5 times more Manganese and 2.9 times more Selenium than Hyacinth-Young beans.
• While 100 kcal of Raw Hyacinth-Young beans contain 1.4 times more Iron, 5.2 times more Magnesium, 2 times more Potassium and 4.9 times more Water than Raw Garlic.
• Both Garlic and Hyacinth-Young beans contain similar levels of Calcium, Phosphorus and Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Raw Hyacinth-Young beans contain 13.2 times more Sugars and 5.1 times more Fiber than Raw Garlic.
• Both Garlic and Hyacinth-Young beans offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• Both Raw Garlic as well as Raw Hyacinth-Young beans provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.