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Compare Nutrients in 100 grams GarlicVS Boiled Kidney Beans

Macros Ratio

ProteinsFatsCarbs

Garlic
17%
3%
80%
Boiled Kidney Beans
27%
4%
69%

Vitamins

100gRDA for Men 19-30 years
GarlicBoiled Kidney Beans
Vitamin A
0%
0%
0 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
16.7%
13%
0.2 mg0.16 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
8.46%
4.46%
0.11 mg0.058 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
4.38%
3.6%
0.7 mg0.578 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
95%
9.23%
1.235 mg0.12 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
34.7%
1.33%
31.2 mg1.2 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
0.53%
0.2%
0.08 mg0.03 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
1.4%
7%
1.7 μg8.4 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
0.75%
32.5%
3 μg130 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
GarlicBoiled Kidney Beans
Calcium
18%
3.5%
181 mg35 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
33%
24%
0.299 mg0.216 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
21%
27.8%
1.7 mg2.22 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
6.25%
10.5%
25 mg42 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
72.7%
18.7%
1.672 mg0.43 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
22%
19.7%
153 mg138 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
8.53%
8.6%
401 mg405 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
26%
2%
14.2 μg1.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
1.13%
0.07%
17 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
10.5%
9.1%
1.16 mg1 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Garlic vs Boiled Kidney Beans:
Raw Garlic has 1.3 times more Thiamine, 1.9 times more Vitamin B2, 1.2 times more Vitamin B3, 10.3 times more Vitamin B6 and 26 times more Vitamin C than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 4.9 times more Vitamin K and 43.3 times more Folate than Raw Garlic. Both Raw Garlic as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin E in 100g.

Comparing minerals per 100 grams for Garlic vs Boiled Kidney Beans:
Raw Garlic has 5.2 times more Calcium, 1.4 times more Copper, 3.9 times more Manganese, 12.9 times more Selenium and 17 times more Sodium than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 1.3 times more Iron and 1.7 times more Magnesium than Raw Garlic. Both Raw Garlic and Boiled All Types Kidney Beans have similar amounts of Phosphorus, Potassium and Zinc per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
GarlicBoiled Kidney Beans
Fat
0.52%
0.52%
0.5 g0.5 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
11%
15%
6.36 g8.67 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
25%
17.5%
33.06 g22.8 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
5.14%
4.38%
149 kcal127 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
1.38%
0.44%
1 g0.32 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
5.53%
17%
2.1 g6.4 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.28%
0.23%
0.089 g0.073 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
1.25%
10.6%
0.02 g0.17 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
1.35%
0.64%
0.229 g0.108 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
1.6%
1.8%
58.58 g66.94 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw Garlic has 1.5 times more Carbohydrate, 3.1 times more Sugars and 2.1 times more Omega 6 than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 1.4 times more Protein, 3 times more Fiber and 8.5 times more Omega 3 than Raw Garlic. Both Raw Garlic and Boiled All Types Kidney Beans have similar amounts of Energy and Water per 100g.Both Raw Garlic as well as Boiled All Types Kidney Beans have insufficient amounts of Fat in 100g.