Comparing Nutrients in 1 kilogram Red Kidney Beans VS Garlic

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Garlic	16%	3%	81%

Macro Nutrients

	Red Kidney Beans	Garlic	Recommended Dietary Allowance
Energy	116% 3370kcal	51.4% 1490kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	13.5% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	254% 331g	130g per day for Men 19-50 years
Sugars	29% 21g	13.8% 10g	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	400% 152g	55.3% 21g	38g per day for Men 19-50 years
Protein	402% 225g	114% 63.6g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Garlic	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	43.8% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	119% 5.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	950% 12.4mg	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	985% 3940μg	7.5% 30μg	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	50% 45mg	347% 312mg	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	14% 2.1mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Garlic	Recommended Dietary Allowance
Calcium	83% 830mg	181% 1810mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	332% 3mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	213% 17mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	727% 16.7mg	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	580% 4060mg	219% 1530mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	118% 4010mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	258% 142μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	3.18% 118g	16% 586g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Garlic per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Kidney Beans versus 1 kg of Garlic to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Garlic:

• 1 kilogram of Red Kidney Beans has 3 times more Vitamin B1, 2 times more Vitamin B2, 3 times more Vitamin B3, 1.3 times more Vitamin B5, 131.3 times more Vitamin B9 and 3.3 times more Vitamin K than Garlic.
• While 1 kg of Raw Garlic contains 3.1 times more Vitamin B6 and 6.9 times more Vitamin C than Raw Red Kidney Beans.
• 1 kilogram of Garlic have insufficient amounts of Vitamin B9 and Vitamin K
• Both Raw Red Kidney Beans as well as Raw Garlic have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Red Kidney Beans vs Garlic:

• 1 kilogram of Red Kidney Beans has 2.3 times more Copper, 3.9 times more Iron, 5.5 times more Magnesium, 2.7 times more Phosphorus, 3.4 times more Potassium and 2.4 times more Zinc than Garlic.
• While 1 kg of Raw Garlic contains 2.2 times more Calcium, 1.5 times more Manganese and 4.4 times more Selenium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 2.3 times more Energy, 17.9 times more Omega 3, 1.9 times more Carbohydrate, 2.1 times more Sugars, 7.2 times more Fiber and 3.5 times more Protein than Garlic.
• 1 kilogram of Garlic provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Raw Garlic provide inadequate amounts of Omega 6 in one kilogram.