Comparing Nutrients in 100 calories Garlic VS Boiled Hyacinth-Young beans

Weight per 100 calories

• Garlic: 67g
• Boiled Hyacinth-Young beans: 200g

Garlic has 3 times more energy per 100g than Boiled Hyacinth-Young beans. It has average energy density when compared to other foods. Boiled and Drained Hyacinth-Young beans having low energy density.

Discover which food has more nutrients per 100 calories - Garlic or Boiled Hyacinth-Young beans?

Macros Ratio

	Protein	Fat	Carbs
Garlic	16%	3%	81%
Boiled Hyacinth-Young beans	23%	5%	72%

Macro Nutrients

	Garlic	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.84% 0.013g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0.024% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	14% 18.4g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	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	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	3.7% 1.4g	NA	38g per day for Men 19-50 years
Protein	7.62% 4.27g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Garlic	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.56% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.68% 0.074mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	2.12% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.8% 0.83mg	3.54% 0.046mg	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	0.5% 2μg	23.5% 94μg	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	23.3% 21mg	11.3% 10mg	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	0.36% 0.054mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.95% 1.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	12% 121mg	8.2% 82mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	10.7% 0.096mg	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	14.3% 1.14mg	19% 1.52mg	8mg per day for Men 19-50 years
Magnesium	4% 16.8mg	20% 84mg	420mg per day for Men 19-50 years
Manganese	48.8% 1.12mg	18.3% 0.42mg	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	14.7% 103mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	7.9% 269mg	15.4% 524mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.4mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	7.08% 0.78mg	6.9% 0.76mg	11mg per day for Men 19-50 years
Water	1.06% 39.3g	4.7% 174g	3700g per day for Men 19-50 years

Garlic VS Boiled Hyacinth-Young Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Garlic or Boiled Hyacinth-Young beans?

Lets compare vitamin content per 100 calories of Garlic vs Boiled Hyacinth-Young beans:

• 100 calories of Garlic have 3.8 times more Vitamin B5, 18 times more Vitamin B6 and 2.1 times more Vitamin C than Boiled Hyacinth-Young beans.
• While 100 kcal of Boiled and Drained Hyacinth-Young beans contain 2.4 times more Vitamin B2, 2 times more Vitamin B3 and 46.7 times more Vitamin B9 than Raw Garlic.
• Both Garlic and Boiled Hyacinth-Young beans provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Garlic have insufficient amounts of Vitamin B9
• Both Raw Garlic as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Garlic vs Boiled Hyacinth-Young beans:

• 100 calories of Garlic have 1.5 times more Calcium, 2.1 times more Copper, 2.7 times more Manganese and 3 times more Selenium than Boiled Hyacinth-Young beans.
• While 100 kcal of Boiled and Drained Hyacinth-Young beans contain 1.3 times more Iron, 5 times more Magnesium, 1.9 times more Potassium and 4.4 times more Water than Raw Garlic.
• Both Garlic and Boiled Hyacinth-Young beans contain similar levels of Phosphorus and Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Garlic have 1.2 times more Carbohydrate than Boiled Hyacinth-Young beans.
• While 100 kcal of Boiled and Drained Hyacinth-Young beans contain 1.4 times more Protein than Raw Garlic.
• Both Garlic and Boiled Hyacinth-Young beans offer comparable quantities of Energy per 100 calories.
• Both Raw Garlic as well as Boiled and Drained Hyacinth-Young beans provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.