Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Garlic

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Garlic	16%	3%	81%

Macro Nutrients

	Boiled California Red Kidney Beans	Garlic	Recommended Dietary Allowance
Energy	8.5% 246kcal	10% 296kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	50.5% 65.6g	130g per day for Men 19-50 years
Sugars	NA	2.74% 2g	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	48.6% 18.5g	11% 4.17g	38g per day for Men 19-50 years
Protein	32.4% 18g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Garlic	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	189% 2.45mg	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	36.7% 147μg	1.5% 5.95μg	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	2.65% 2.4mg	68.8% 62mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Garlic	Recommended Dietary Allowance
Calcium	13% 131mg	36% 359mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	66% 0.59mg	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	74% 5.9mg	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	144% 3.3mg	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	39% 272mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	23.4% 796mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	51.2% 28μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.14% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Garlic per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Garlic to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Garlic:

• 7 ounces of Boiled California Red Kidney Beans have 24.7 times more Vitamin B9 than Garlic.
• While 7 oz of Raw Garlic contain 1.6 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 2.7 times more Vitamin B5, 11.9 times more Vitamin B6 and 26 times more Vitamin C than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 7 ounces of Garlic have insufficient amounts of Vitamin B9
• Both Boiled California Red Kidney Beans as well as Raw Garlic have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Garlic:

• 7 ounces of Boiled California Red Kidney Beans have 1.8 times more Iron and 1.9 times more Magnesium than Garlic.
• While 7 oz of Raw Garlic contain 2.7 times more Calcium, 5.3 times more Manganese, 11.8 times more Selenium and 1.3 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Garlic contain similar levels of Copper, Phosphorus and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 1.6 times more Omega 3, 4.4 times more Fiber and 1.4 times more Protein than Garlic.
• While 7 oz of Raw Garlic contain 1.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Garlic offer comparable quantities of Energy per seven ounces.
• 7 ounces of Garlic provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Raw Garlic provide inadequate amounts of Omega 6 in seven ounces.