Comparing Nutrients in 5 ounces GarlicVS California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Garlic

16%

81%

California Red Kidney Beans

29%

70%

5 oz ▼

Macro Nutrients

Garlicvs California Red Kidney Beans

7.3%211kcal

Energy

16%468kcal

211 kcalvs468 kcal

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

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0.73%0.71g

Fat

0.37%0.35g

0.71 gvs0.35 g

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

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0.39%0.13g

Saturated Fat

0.16%0.051g

0.13 gvs0.051 g

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

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1.77%0.028g

Omega 3

7.44%0.12g

0.028 gvs0.12 g

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

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1.9%0.32g

Omega 6

0.45%0.077g

0.32 gvs0.077 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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36%47g

Carbohydrate

65.2%84.8g

47 gvs84.8 g

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

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1.96%1.4g

Sugars

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

1.4 gvsNA g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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7.83%2.98g

Fiber

93%35.3g

2.98 gvs35.3 g

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

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16%9g

Protein

61.7%34.5g

9 gvs34.5 g

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

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Vitamins

Garlicvs California Red Kidney Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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23.6%0.28mg

Vitamin B1

62.5%0.75mg

Thiamine

0.28 mgvs0.75 mg

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

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12%0.16mg

Vitamin B2

24%0.31mg

Riboflavin

0.16 mgvs0.31 mg

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

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6.2%0.99mg

Vitamin B3

18.2%2.9mg

Niacin, nicotinic acid, niacinamide

0.99 mgvs2.9 mg

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

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17%0.84mg

Vitamin B5

22%1.1mg

Pantothenic acid

0.84 mgvs1.1 mg

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

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135%1.75mg

Vitamin B6

43.3%0.56mg

Pyridoxine

1.75 mgvs0.56 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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1.06%4.25μg

Vitamin B9

140%558μg

Folates and Folic Acid

4.25 μgvs558 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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49%44.2mg

Vitamin C

7.1%6.38mg

Ascorbic acid

44.2 mgvs6.38 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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0.76%0.11mg

Vitamin E

Tocopherols and Tocotrienols

0.11 mgvsNA mg

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

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2%2.4μg

Vitamin K

Phytomenadione or phylloquinone

2.4 μgvsNA μg

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

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Minerals

Garlicvs California Red Kidney Beans

25.7%257mg

Calcium

27.6%276mg

257 mgvs276 mg

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

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47%0.42mg

Copper

173%1.56mg

0.42 mgvs1.56 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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30%2.4mg

Iron

166%13.3mg

2.4 mgvs13.3 mg

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

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8.44%35.4mg

Magnesium

54%227mg

35.4 mgvs227 mg

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

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103%2.37mg

Manganese

61.6%1.4mg

2.37 mgvs1.4 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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31%217mg

Phosphorus

82%574mg

217 mgvs574 mg

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

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16.7%568mg

Potassium

62%2112mg

568 mgvs2112 mg

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

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36.6%20μg

Selenium

8.25%4.54μg

20 μgvs4.54 μg

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

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1.6%24mg

Sodium

1.04%15.6mg

24 mgvs15.6 mg

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

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15%1.64mg

Zinc

33%3.6mg

1.64 mgvs3.6 mg

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

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2.24%83g

Water

0.45%16.7g

83 gvs16.7 g

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

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Lets compare vitamin content per 5 ounces of Garlic vs California Red Kidney Beans:

Raw Garlic has 3.1 times more Vitamin B6 and 6.9 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2.6 times more Vitamin B1, 2 times more Vitamin B2, 2.9 times more Vitamin B3, 1.3 times more Vitamin B5 and 131.3 times more Vitamin B9 than Raw Garlic.
Both Raw Garlic as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Garlic vs California Red Kidney Beans:

Raw Garlic has 1.7 times more Manganese, 4.4 times more Selenium, 1.5 times more Sodium and 5 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 3.7 times more Copper, 5.5 times more Iron, 6.4 times more Magnesium, 2.6 times more Phosphorus, 3.7 times more Potassium and 2.2 times more Zinc than Raw Garlic.
Both Raw Garlic and Raw California Red Kidney Beans have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Garlic has 4.2 times more Omega 6 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2.2 times more Energy, 4.2 times more Omega 3, 1.8 times more Carbohydrate, 11.9 times more Fiber and 3.8 times more Protein than Raw Garlic.
Both Raw Garlic as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

GarlicVS Ginger RootCalifornia Red Kidney BeansVS Ginger RootGarlicVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 5 ounces GarlicVS California Red Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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