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Comparing Nutrients in 7 ounces GarlicVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Garlic
16%
3%
81%
Boiled Kidney Beans
27%
3%
70%
7 oz ▼

Macro Nutrients

10%296kcal
Energy
8.7%252kcal
296 kcalvs252 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
1.02%0.99g
Fat
1.02%0.99g
0.99 gvs0.99 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.55%0.18g
Saturated Fat
0.45%0.14g
0.18 gvs0.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.5%0.04g
Omega 3
21%0.34g
0.04 gvs0.34 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.67%0.45g
Omega 6
1.26%0.21g
0.45 gvs0.21 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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50.5%65.6g
Carbohydrate
35%45.2g
65.6 gvs45.2 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
2.74%2g
Sugars
0.88%0.64g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2 gvs0.64 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

Find Vegetables rich in Sucrose
11%4.17g
Fiber
33.4%12.7g
4.17 gvs12.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
22.5%12.6g
Protein
30.7%17.2g
12.6 gvs17.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

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 .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
33%0.4mg
Vitamin B1
26.5%0.32mg
Thiamine
0.4 mgvs0.32 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
16.8%0.22mg
Vitamin B2
8.85%0.12mg
Riboflavin
0.22 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.7%1.4mg
Vitamin B3
7.17%1.15mg
Niacin, nicotinic acid, niacinamide
1.4 mgvs1.15 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
23.7%1.2mg
Vitamin B5
8.73%0.44mg
Pantothenic acid
1.2 mgvs0.44 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
189%2.45mg
Vitamin B6
18.3%0.24mg
Pyridoxine
2.45 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
1.5%5.95μg
Vitamin B9
64.5%258μg
Folates and Folic Acid
5.95 μgvs258 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
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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68.8%62mg
Vitamin C
2.65%2.4mg
Ascorbic acid
62 mgvs2.4 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 .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
1.06%0.16mg
Vitamin E
0.4%0.06mg
Tocopherols and Tocotrienols
0.16 mgvs0.06 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.8%3.37μg
Vitamin K
14%16.7μg
Phytomenadione or phylloquinone
3.37 μgvs16.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

36%359mg
Calcium
6.95%69.5mg
359 mgvs69.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
66%0.59mg
Copper
47.6%0.43mg
0.59 mgvs0.43 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
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 .

Find Vegetables rich in Fluoride
42%3.37mg
Iron
55%4.4mg
3.37 mgvs4.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
12%49.6mg
Magnesium
20%83.3mg
49.6 mgvs83.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
144%3.3mg
Manganese
37%0.85mg
3.3 mgvs0.85 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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 .

Find Vegetables rich in Molybdenum
43.4%304mg
Phosphorus
39%274mg
304 mgvs274 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
23.4%796mg
Potassium
23.6%804mg
796 mgvs804 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
51.2%28μg
Selenium
3.97%2.2μg
28 μgvs2.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
2.25%33.7mg
Sodium
0.13%2mg
33.7 mgvs2 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
21%2.3mg
Zinc
18%2mg
2.3 mgvs2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
3.14%116g
Water
3.6%133g
116 gvs133 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Garlic vs Boiled Kidney Beans:
Comparing minerals per 7 ounces for Garlic vs Boiled Kidney Beans:
Comparison of macro-nutrients per 7 ounces:



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