Comparing Nutrients in 100 calories Canned Kidney BeansVS Garlic

Weight per 100 calories

Canned Kidney Beans

119g

Garlic

67g

Raw Garlic has 1.8 times more energy per unit of mass than Canned All Types Kidney Beans, which is average in comparison to other foods. Canned Kidney Beans having average energy density.

Which food has more nutrients per 100 calories - Canned Kidney Beans or Garlic?

Macros Ratio

Protein Fat Carbs

Canned Kidney Beans

25%

69%

Garlic

16%

81%

100 kcal ▼

Macro Nutrients

Canned Kidney Beansvs Garlic

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.74%0.71g

Fat

0.35%0.34g

0.71 gvs0.34 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.52%0.17g

Saturated Fat

0.19%0.06g

0.17 gvs0.06 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6.1%0.098g

Omega 3

0.84%0.013g

0.098 gvs0.013 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.74%0.13g

Omega 6

0.9%0.15g

0.13 gvs0.15 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13.3%17.3g

Carbohydrate

17%22g

17.3 gvs22 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.04%2.2g

Sugars

0.93%0.67g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.2 gvs0.67 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

≤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]

0 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g

Glucose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.2g

Sucrose

2.2 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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13.5%5.1g

Fiber

3.7%1.4g

5.1 gvs1.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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11%6.2g

Protein

7.62%4.27g

6.2 gvs4.27 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Kidney Beansvs Garlic

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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11.5%0.14mg

Vitamin B1

11%0.13mg

Thiamine

0.14 mgvs0.13 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.67%0.061mg

Vitamin B2

5.68%0.074mg

Riboflavin

0.061 mgvs0.074 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.06%0.49mg

Vitamin B3

2.94%0.47mg

Niacin, nicotinic acid, niacinamide

0.49 mgvs0.47 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.3%0.16mg

Vitamin B5

8%0.4mg

Pantothenic acid

0.16 mgvs0.4 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.78%0.088mg

Vitamin B6

63.8%0.83mg

Pyridoxine

0.088 mgvs0.83 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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10.7%43μg

Vitamin B9

0.5%2μg

Folates and Folic Acid

43 μgvs2 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.6%1.43mg

Vitamin C

23.3%21mg

Ascorbic acid

1.43 mgvs21 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.16%0.024mg

Vitamin E

0.36%0.054mg

Tocopherols and Tocotrienols

0.024 mgvs0.054 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.07%4.9μg

Vitamin K

0.95%1.14μg

Phytomenadione or phylloquinone

4.9 μgvs1.14 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Kidney Beansvs Garlic

4.05%40.5mg

Calcium

12%121mg

40.5 mgvs121 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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18%0.16mg

Copper

22.3%0.2mg

0.16 mgvs0.2 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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17.4%1.4mg

Iron

14.3%1.14mg

1.4 mgvs1.14 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.65%32mg

Magnesium

4%16.8mg

32 mgvs16.8 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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8.7%0.2mg

Manganese

48.8%1.12mg

0.2 mgvs1.12 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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15.3%107mg

Phosphorus

14.7%103mg

107 mgvs103 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.3%282mg

Potassium

7.9%269mg

282 mgvs269 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.95%1.07μg

Selenium

17.3%9.53μg

1.07 μgvs9.53 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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23.5%352mg

Sodium

0.76%11.4mg

352 mgvs11.4 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.98%0.55mg

Zinc

7.08%0.78mg

0.55 mgvs0.78 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.5%93g

Water

1.06%39.3g

93 gvs39.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Canned Kidney Beans vs Garlic:

Canned All Types Kidney Beans have 21.3 times more Vitamin B9 and 4.3 times more Vitamin K than Raw Garlic.
While Raw Garlic contains 2.4 times more Vitamin B5, 9.4 times more Vitamin B6 and 14.7 times more Vitamin C than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Raw Garlic have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 100 kcal.
Both Canned All Types Kidney Beans as well as Raw Garlic have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Canned Kidney Beans vs Garlic:

Canned All Types Kidney Beans have 1.2 times more Iron, 1.9 times more Magnesium, 30.9 times more Sodium and 2.4 times more Water than Raw Garlic.
While Raw Garlic contains 3 times more Calcium, 5.6 times more Manganese, 8.9 times more Selenium and 1.4 times more Zinc than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Raw Garlic have similar amounts of Copper, Phosphorus and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Canned All Types Kidney Beans have 7.3 times more Omega 3, 3.3 times more Sugars, 3.6 times more Fiber and 1.5 times more Protein than Raw Garlic.
While Raw Garlic contains 1.3 times more Carbohydrate than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Raw Garlic have similar amounts of Energy per 100 kcal.
Both Canned All Types Kidney Beans as well as Raw Garlic have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Canned Kidney BeansVS California Red Kidney BeansGarlicVS California Red Kidney BeansCanned Kidney BeansVS Ginger RootGarlicVS Ginger Root

Compare Foods

Comparing Nutrients in 100 calories Canned Kidney BeansVS Garlic

Weight per 100 calories

Which food has more nutrients per 100 calories - Canned Kidney Beans or Garlic?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: