Comparing Nutrients in 1 pound Garlic VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Garlic	16%	3%	81%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Garlic	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	23.3% 676kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	78% 102g	130g per day for Men 19-50 years
Sugars	6.26% 4.54g	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	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	25% 9.53g	111% 42g	38g per day for Men 19-50 years
Protein	51.5% 29g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Garlic	Boiled 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	75.6% 0.91mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	36.3% 0.47mg	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	3.4% 13.6μg	84% 336μg	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	157% 142mg	6.05% 5.44mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	82% 821mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	146% 1.3mg	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	96% 7.7mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	62.7% 1.44mg	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	99% 694mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	53.5% 1819mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	117% 64.4μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	48% 5.26mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	7.2% 266g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Garlic VS Boiled California Red Kidney Beans per 1 lb

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

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

• 1 pound of Garlic has 1.6 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 2.7 times more Vitamin B5, 11.9 times more Vitamin B6 and 26 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 24.7 times more Vitamin B9 than Raw Garlic.
• 1 pound of Garlic have insufficient amounts of Vitamin B9
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Garlic as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Garlic has 2.7 times more Calcium, 5.3 times more Manganese, 11.8 times more Selenium and 1.3 times more Zinc than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.8 times more Iron and 1.9 times more Magnesium than Raw Garlic.
• Both Garlic and Boiled California Red Kidney Beans contain similar levels of Copper, Phosphorus and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Garlic has 1.2 times more Energy and 1.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.6 times more Omega 3, 4.4 times more Fiber and 1.4 times more Protein than Raw Garlic.
• 1 pound of Garlic provide inadequate amounts of Omega 3
• Both Raw Garlic as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.