Comparing Nutrients in 1 pound Garlic Powder VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Garlic Powder	18%	2%	80%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Garlic Powder	Red Kidney Beans	Recommended Dietary Allowance
Energy	51.8% 1501kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	254% 330g	214% 278g	130g per day for Men 19-50 years
Sugars	15.2% 11g	13% 9.53g	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	181% 69g	38g per day for Men 19-50 years
Protein	134% 75g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Garlic Powder	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	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.4% 3.37mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	577% 7.5mg	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic Powder	Red Kidney Beans	Recommended Dietary Allowance
Calcium	36% 358mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	269% 2.4mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	193% 4.44mg	219% 5.04mg	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	263% 1842mg	700mg per day for Men 19-50 years
Potassium	159% 5411mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	197% 108μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	18% 272mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	123% 13.6mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	0.79% 29.3g	1.44% 53.3g	3700g per day for Men 19-50 years

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

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

• 1 pound of Garlic Powder has 4.2 times more Vitamin B6 and 3.2 times more Vitamin E than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 2.7 times more Vitamin B3, 8.4 times more Vitamin B9, 3.8 times more Vitamin C and 14 times more Vitamin K than Garlic Powder Spices.
• Both Garlic Powder and Red Kidney Beans provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Garlic Powder have insufficient amounts of Vitamin C and Vitamin K
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Garlic Powder Spices as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Garlic Powder has 7.5 times more Selenium and 5 times more Sodium than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 1.3 times more Copper and 1.8 times more Magnesium than Garlic Powder Spices.
• Both Garlic Powder and Red Kidney Beans contain similar levels of Calcium, Iron, Manganese, Phosphorus, Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Red Kidney Beans contains 29.8 times more Omega 3, 1.7 times more Fiber and 1.4 times more Protein than Garlic Powder Spices.
• Both Garlic Powder and Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Sugars per one pound.
• 1 pound of Garlic Powder provide inadequate amounts of Omega 3
• Both Garlic Powder Spices as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.