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

Macros Ratio

	Protein	Fat	Carbs
Garlic Powder	18%	2%	80%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Garlic Powder	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	51.8% 1501kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	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	254% 330g	78% 102g	130g per day for Men 19-50 years
Sugars	15.2% 11g	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	1.94% 1.4g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 9.3g	NA	g per day for Men 19-50 years
Fiber	107% 41g	111% 42g	38g per day for Men 19-50 years
Protein	134% 75g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Garlic Powder	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	164% 1.97mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.4% 3.37mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	577% 7.5mg	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	53.3% 213μg	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	6.05% 5.44mg	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	20.3% 3.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic Powder	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	36% 358mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	269% 2.4mg	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	320% 25.6mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	193% 4.44mg	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	268% 1878mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	159% 5411mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	197% 108μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	18% 272mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	123% 13.6mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.79% 29.3g	8.2% 304g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Garlic Powder 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 Powder vs Boiled California Red Kidney Beans:

• 1 pound of Garlic Powder has 3.4 times more Vitamin B1, 2.3 times more Vitamin B2, 1.5 times more Vitamin B3, 3.4 times more Vitamin B5 and 15.9 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.6 times more Vitamin B9 than Garlic Powder Spices.
• Both Garlic Powder Spices as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Garlic Powder has 1.8 times more Copper, 1.9 times more Iron, 1.6 times more Magnesium, 3.1 times more Manganese, 3 times more Phosphorus, 2.8 times more Potassium, 19.9 times more Selenium, 15 times more Sodium and 3.5 times more Zinc than Boiled California Red Kidney Beans.
• Both Garlic Powder and Boiled California Red Kidney Beans contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Garlic Powder has 2.7 times more Energy, 3.2 times more Carbohydrate and 1.8 times more Protein than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 2.7 times more Omega 3 than Garlic Powder Spices.
• Both Garlic Powder and Boiled California Red Kidney Beans offer comparable quantities of Fiber per one pound.
• 1 pound of Garlic Powder provide inadequate amounts of Omega 3
• Both Garlic Powder Spices as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.