Comparing Nutrients in 14 ounces Garlic Powder VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Garlic Powder	18%	2%	80%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Garlic Powder	California Red Kidney Beans	Recommended Dietary Allowance
Energy	45.3% 1314kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	3.34% 0.57g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	183% 237g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	NA	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	1.7% 1.23g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 8.14g	NA	g per day for Men 19-50 years
Fiber	94% 35.7g	260% 99g	38g per day for Men 19-50 years
Protein	117% 65.7g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Garlic Powder	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.7% 3.16mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	505% 6.56mg	121% 1.58mg	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	46.6% 187μg	391% 1564μg	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	5.3% 4.76mg	20% 18mg	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	17.7% 2.66mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic Powder	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	31.4% 314mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	235% 2.1mg	485% 4.37mg	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	280% 22.4mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	173% 3.97mg	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	235% 1643mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	139% 4735mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	172% 95μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	16% 238mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.69% 25.6g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Garlic Powder vs California Red Kidney Beans:

• Garlic Powder Spices have 4.2 times more Vitamin B6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Vitamin B2, 2.6 times more Vitamin B3, 8.4 times more Vitamin B9 and 3.8 times more Vitamin C than Garlic Powder Spices.
• Both Garlic Powder Spices and Raw California Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B5 per 14 oz.
• Both Garlic Powder Spices as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Garlic Powder vs California Red Kidney Beans:

• Garlic Powder Spices have 7.5 times more Selenium and 5.5 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.5 times more Calcium, 2.1 times more Copper, 1.7 times more Iron and 2.1 times more Magnesium than Garlic Powder Spices.
• Both Garlic Powder Spices and Raw California Red Kidney Beans have similar amounts of Manganese, Phosphorus, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Garlic Powder Spices have 1.2 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 7 times more Omega 3, 2.8 times more Fiber and 1.5 times more Protein than Garlic Powder Spices.
• Both Garlic Powder Spices and Raw California Red Kidney Beans have similar amounts of Energy per 14 oz.
• Both Garlic Powder Spices as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.