Comparing Nutrients in 300 calories Garlic VS Hyacinth-Young beans

Weight per 300 calories

• Garlic: 201g
• Hyacinth-Young beans: 652g

Garlic has 3.2 times more energy per 100g than Hyacinth-Young beans. It has average energy density when compared to other foods. Raw Hyacinth-Young beans having low energy density.

Discover which food has more nutrients per 300 calories - Garlic or Hyacinth-Young beans?

Macros Ratio

	Protein	Fat	Carbs
Garlic	16%	3%	81%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	Garlic	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	0.038% 0.007g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.2% 66.6g	46% 60g	130g per day for Men 19-50 years
Sugars	2.78% 2g	36.7% 26.6g	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	11% 4.23g	56.6% 21.5g	38g per day for Men 19-50 years
Protein	23% 13g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Garlic	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	31% 280μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.6% 0.4mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	7.17% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.5mg	12% 0.16mg	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	1.5% 6.04μg	101% 404μg	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	69.8% 63mg	93% 84mg	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	1.07% 0.16mg	22% 3.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.85% 3.42μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	36.4% 364mg	32.6% 326mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	34% 0.31mg	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	42.8% 3.42mg	60.3% 4.83mg	8mg per day for Men 19-50 years
Magnesium	12% 50.3mg	62% 261mg	420mg per day for Men 19-50 years
Manganese	146% 3.37mg	58% 1.34mg	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	44% 308mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	23.7% 807mg	48.3% 1643mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	17.8% 9.8μg	55μg per day for Men 19-50 years
Sodium	2.3% 34.2mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.34mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	3.2% 118g	15.5% 573g	3700g per day for Men 19-50 years

Garlic VS Hyacinth-Young Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Garlic or Hyacinth-Young beans?

Lets compare vitamin content per 300 calories of Garlic vs Hyacinth-Young beans:

• 300 calories of Garlic have 3.3 times more Vitamin B5 and 15.9 times more Vitamin B6 than Hyacinth-Young beans.
• While 300 kcal of Raw Hyacinth-Young beans contain more Vitamin A, 2.7 times more Vitamin B2, 2.4 times more Vitamin B3, 66.9 times more Vitamin B9, 1.3 times more Vitamin C, 20.6 times more Vitamin E and 34.5 times more Vitamin K than Raw Garlic.
• Both Garlic and Hyacinth-Young beans provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Garlic have insufficient amounts of Vitamin A, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Garlic as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Garlic vs Hyacinth-Young beans:

• 300 calories of Garlic have 2 times more Copper, 2.5 times more Manganese and 2.9 times more Selenium than Hyacinth-Young beans.
• While 300 kcal of Raw Hyacinth-Young beans contain 1.4 times more Iron, 5.2 times more Magnesium, 2 times more Potassium and 4.9 times more Water than Raw Garlic.
• Both Garlic and Hyacinth-Young beans contain similar levels of Calcium, Phosphorus and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Hyacinth-Young beans contain 13.2 times more Sugars and 5.1 times more Fiber than Raw Garlic.
• Both Garlic and Hyacinth-Young beans offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Raw Garlic as well as Raw Hyacinth-Young beans provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.