Comparing Nutrients in 1 kilogram Garlic VS Red Kidney Beans

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Garlic	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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.96mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	950% 12.4mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Nutrient Comparison: Garlic VS Red Kidney Beans per 1 kg

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

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

• 1 kilogram of Garlic has 3.1 times more Vitamin B6 and 6.9 times more Vitamin C than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 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 Raw Garlic.
• 1 kilogram of Garlic have insufficient amounts of Vitamin B9 and Vitamin K
• Both Raw Garlic as well as Raw 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 Red Kidney Beans:

• 1 kilogram of Garlic has 2.2 times more Calcium, 1.5 times more Manganese and 4.4 times more Selenium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 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 Raw Garlic.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Red Kidney Beans contains 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 Raw Garlic.
• 1 kilogram of Garlic provide inadequate amounts of Omega 3
• Both Raw Garlic as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.