Comparing Nutrients in 500 calories California Red Kidney Beans VS Garlic Powder

Weight per 500 calories

• California Red Kidney Beans: 152g
• Garlic Powder: 151g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Garlic Powder?

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Garlic Powder	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.14% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	84.5% 110g	130g per day for Men 19-50 years
Sugars	NA	5.06% 3.67g	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	0.65% 0.47g	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	% 0.11g	g per day for Men 19-50 years
Sucrose	NA	% 3.1g	g per day for Men 19-50 years
Fiber	99% 37.7g	35.8% 13.6g	38g per day for Men 19-50 years
Protein	66% 37g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Garlic Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	54.8% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	192% 2.5mg	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	149% 597μg	17.7% 71μg	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	7.58% 6.8mg	2% 1.8mg	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	NA	6.75% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Garlic Powder	Recommended Dietary Allowance
Calcium	29.5% 295mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	89.5% 0.81mg	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	177% 14mg	107% 8.53mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	64.3% 1.48mg	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	87.7% 614mg	89.3% 625mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	53% 1802mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	65.6% 36μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	6.04% 91mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.26% 9.74g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Garlic Powder Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Garlic Powder?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Garlic Powder:

• 500 calories of California Red Kidney Beans have 1.2 times more Vitamin B1, 1.6 times more Vitamin B2, 2.6 times more Vitamin B3 and 8.4 times more Vitamin B9 than Garlic Powder.
• While 500 kcal of Garlic Powder Spices contain 4.2 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Garlic Powder provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Garlic Powder have insufficient amounts of Vitamin B3
• Both Raw California Red Kidney Beans as well as Garlic Powder Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs Garlic Powder:

• 500 calories of California Red Kidney Beans have 2.5 times more Calcium, 2.1 times more Copper, 1.7 times more Iron, 2.1 times more Magnesium and 1.3 times more Potassium than Garlic Powder.
• While 500 kcal of Garlic Powder Spices contain 7.4 times more Selenium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Garlic Powder contain similar levels of Manganese, Phosphorus and Zinc per 500 calories.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 2.8 times more Fiber and 1.5 times more Protein than Garlic Powder.
• Both California Red Kidney Beans and Garlic Powder offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw California Red Kidney Beans as well as Garlic Powder Spices provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.