Comparing Nutrients in 300 calories Red Kidney BeansVS Garlic
Weight per 300 calories
Red Kidney Beans
89g
Garlic
201g
Red Kidney Beans have 2.3 times more energy per 100g than Garlic. It has high energy density when compared to other foods. Raw Garlic having average energy density.
Discover which food has more nutrients per 300 calories - Red Kidney Beans or Garlic?
Discover which food has more nutrients per 300 calories - Red Kidney Beans or Garlic?
Lets compare vitamin content per 300 calories of Red Kidney Beans vs Garlic:
300 calories of Red Kidney Beans have 1.3 times more Vitamin B1, 1.3 times more Vitamin B3 and 58.1 times more Vitamin B9 than Garlic.
While 300 kcal of Raw Garlic contain 1.7 times more Vitamin B5, 7 times more Vitamin B6 and 15.7 times more Vitamin C than Raw Red Kidney Beans.
Both Red Kidney Beans and Garlic provide similar amounts of Vitamin B2 per 300 calories.
300 calories of Red Kidney Beans have insufficient amounts of Vitamin C
300 calories of Garlic have insufficient amounts of Vitamin B9
Both Raw Red Kidney Beans as well as Raw Garlic have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.
Comparing minerals per 300 calories for Red Kidney Beans vs Garlic:
300 calories of Red Kidney Beans have 1.7 times more Iron, 2.4 times more Magnesium and 1.5 times more Potassium than Garlic.
While 300 kcal of Raw Garlic contain 4.9 times more Calcium, 3.4 times more Manganese and 10 times more Selenium than Raw Red Kidney Beans.
Both Red Kidney Beans and Garlic contain similar levels of Copper, Phosphorus and Zinc per 300 calories.
300 calories of Red Kidney Beans lack sufficient amounts of Selenium
Comparison of macro-nutrients per 300 calories:
300 calories of Red Kidney Beans have 7.9 times more Omega 3, 3.2 times more Fiber and 1.6 times more Protein than Garlic.
Both Red Kidney Beans and Garlic offer comparable quantities of Energy and Carbohydrate per 300 calories.
300 calories 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 300 calories.