Comparing Nutrients in 7 ounces Garlic Powder VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Garlic Powder	18%	2%	80%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Garlic Powder	Canned Kidney Beans	Recommended Dietary Allowance
Energy	22.7% 657kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.54% 0.49g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	22% 28.8g	130g per day for Men 19-50 years
Sugars	6.65% 4.82g	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	0.85% 0.62g	0% 0g	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	% 0.14g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.07g	% 3.67g	g per day for Men 19-50 years
Fiber	47% 18g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	58.6% 33g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Garlic Powder	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.87% 1.58mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.47mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	252% 3.3mg	11.3% 0.15mg	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	23.3% 93μg	18% 71.4μg	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	2.65% 2.4mg	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	8.86% 1.33mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic Powder	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	15.7% 157mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	29.8% 0.27mg	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	140% 11.2mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	36.4% 153mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	84.5% 1.94mg	14.5% 0.33mg	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	117% 822mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	69.6% 2367mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	86.2% 47.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	54% 5.93mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.35% 12.8g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Garlic Powder vs Canned Kidney Beans:

• Garlic Powder Spices have 3.8 times more Vitamin B1, 2.8 times more Vitamin B2, 1.9 times more Vitamin B3, 5.4 times more Vitamin B5, 22.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 33.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 10.3 times more Vitamin K than Garlic Powder Spices.
• Both Garlic Powder Spices and Canned All Types Kidney Beans have similar amounts of Vitamin C per 7 oz.
• Both Garlic Powder Spices as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Garlic Powder vs Canned Kidney Beans:

• Garlic Powder Spices have 2.3 times more Calcium, 3.9 times more Copper, 4.8 times more Iron, 2.9 times more Magnesium, 5.8 times more Manganese, 4.6 times more Phosphorus, 5 times more Potassium, 26.6 times more Selenium and 6.5 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.9 times more Sodium and 12.1 times more Water than Garlic Powder Spices.

Comparison of macro-nutrients per 7 ounces:

• Garlic Powder Spices have 3.9 times more Energy, 5 times more Carbohydrate, 1.3 times more Sugars, 2.1 times more Fiber and 3.2 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 6.8 times more Omega 3 than Garlic Powder Spices.
• Both Garlic Powder Spices as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.