Comparing Nutrients in 1 kilogram Garlic VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Garlic	16%	3%	81%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Garlic	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	51.4% 1490kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	13.5% 2.3g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	254% 331g	175% 228g	130g per day for Men 19-50 years
Sugars	13.8% 10g	4.4% 3.2g	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	55.3% 21g	195% 74g	38g per day for Men 19-50 years
Protein	114% 63.6g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Garlic	Boiled 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	167% 2mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.96mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	950% 12.4mg	92% 1.2mg	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	7.5% 30μg	325% 1300μg	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	347% 312mg	13.3% 12mg	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	5.33% 0.8mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	181% 1810mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	332% 3mg	269% 2.42mg	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	213% 17mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	727% 16.7mg	207% 4.77mg	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	219% 1530mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	118% 4010mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	258% 142μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	16% 586g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Garlic VS Boiled Red Kidney Beans per 1 kg

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

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

• 1 kilogram of Garlic has 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 1.2 times more Vitamin B3, 2.7 times more Vitamin B5, 10.3 times more Vitamin B6 and 26 times more Vitamin C than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 43.3 times more Vitamin B9 and 4.9 times more Vitamin K than Raw Garlic.
• 1 kilogram of Garlic have insufficient amounts of Vitamin B9 and Vitamin K
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Garlic as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Garlic has 6.5 times more Calcium, 1.2 times more Copper, 3.5 times more Manganese and 11.8 times more Selenium than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.7 times more Iron and 1.8 times more Magnesium than Raw Garlic.
• Both Garlic and Boiled Red Kidney Beans contain similar levels of Phosphorus, Potassium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Garlic has 1.5 times more Carbohydrate than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 8.4 times more Omega 3, 3.5 times more Fiber and 1.4 times more Protein than Raw Garlic.
• Both Garlic and Boiled Red Kidney Beans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Garlic provide inadequate amounts of Omega 3
• Both Raw Garlic as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.