Comparing Nutrients in 1 pound 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	52.7% 1529kcal	23.3% 676kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	6.1% 1.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	115% 150g	130g per day for Men 19-50 years
Sugars	13% 9.53g	6.26% 4.54g	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	181% 69g	25% 9.53g	38g per day for Men 19-50 years
Protein	182% 102g	51.5% 29g	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	230% 2.76mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	431% 5.6mg	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	447% 1787μg	3.4% 13.6μg	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	22.7% 20.4mg	157% 142mg	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	6.35% 0.95mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Garlic	Recommended Dietary Allowance
Calcium	37.6% 376mg	82% 821mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	151% 1.36mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	330% 7.6mg	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	263% 1842mg	99% 694mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	53.5% 1819mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	117% 64.4μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	48% 5.26mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Garlic per 1 lb

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

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

• 1 pound 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 lb of Raw Garlic contains 3.1 times more Vitamin B6 and 6.9 times more Vitamin C than Raw Red Kidney Beans.
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound:

• 1 pound 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 pound 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 pound.