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

Weight per 500 calories

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

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

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Garlic Powder Spices have 4.2 times more Vitamin B6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Vitamin B2, 2.6 times more Vitamin B3, 8.4 times more Vitamin B9 and 3.8 times more Vitamin C than Garlic Powder Spices.
• Both Garlic Powder Spices and Raw California Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B5 per 500 kcal.
• Both Garlic Powder Spices as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Garlic Powder Spices have 7.4 times more Selenium and 5.4 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 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 Spices.
• Both Garlic Powder Spices and Raw California Red Kidney Beans have similar amounts of Manganese, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Garlic Powder Spices have 1.2 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 7 times more Omega 3, 2.8 times more Fiber and 1.5 times more Protein than Garlic Powder Spices.
• Both Garlic Powder Spices and Raw California Red Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Garlic Powder Spices as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.