Comparing Nutrients in 14 ounces Fenugreek Seed VS Garlic Powder

Macros Ratio

	Protein	Fat	Carbs
Fenugreek Seed	24%	15%	61%
Garlic Powder	18%	2%	80%

Macro Nutrients

	Fenugreek Seed	Garlic Powder	Recommended Dietary Allowance
Energy	44.2% 1282kcal	45.3% 1314kcal	2900kcal per day for Men 19-50 years
Fat	26.2% 25.4g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	NA	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	NA	3.34% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 232g	222% 289g	130g per day for Men 19-50 years
Sugars	NA	13.3% 9.64g	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	1.7% 1.23g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 8.14g	g per day for Men 19-50 years
Fiber	257% 98g	94% 35.7g	38g per day for Men 19-50 years
Protein	163% 91g	117% 65.7g	56g per day for Men 19-50 years

Vitamins

	Fenugreek Seed	Garlic Powder	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.28mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.45mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.7% 6.5mg	19.7% 3.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	183% 2.4mg	505% 6.56mg	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	56.6% 226μg	46.6% 187μg	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	13.2% 12mg	5.3% 4.76mg	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	NA	17.7% 2.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fenugreek Seed	Garlic Powder	Recommended Dietary Allowance
Calcium	70% 699mg	31.4% 314mg	1000mg per day for Men 19-50 years
Copper	490% 4.4mg	235% 2.1mg	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	1663% 133mg	280% 22.4mg	8mg per day for Men 19-50 years
Magnesium	180% 758mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	212% 4.87mg	169% 3.9mg	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	168% 1175mg	235% 1643mg	700mg per day for Men 19-50 years
Potassium	90% 3056mg	139% 4735mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	172% 95μg	55μg per day for Men 19-50 years
Sodium	17.7% 266mg	16% 238mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	108% 12mg	11mg per day for Men 19-50 years
Water	0.95% 35g	0.69% 25.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Fenugreek Seed vs Garlic Powder:

• Fenugreek Seed Spices have 2.6 times more Vitamin B2, 2.1 times more Vitamin B3, 1.2 times more Vitamin B9 and 2.5 times more Vitamin C than Garlic Powder Spices.
• While Garlic Powder Spices contain 1.4 times more Vitamin B1 and 2.8 times more Vitamin B6 than Fenugreek Seed Spices.
• Both Fenugreek Seed Spices as well as Garlic Powder Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Fenugreek Seed vs Garlic Powder:

• Fenugreek Seed Spices have 2.2 times more Calcium, 2.1 times more Copper, 5.9 times more Iron, 2.5 times more Magnesium and 1.3 times more Manganese than Garlic Powder Spices.
• While Garlic Powder Spices contain 1.4 times more Phosphorus, 1.5 times more Potassium and 3.8 times more Selenium than Fenugreek Seed Spices.
• Both Fenugreek Seed Spices and Garlic Powder Spices have similar amounts of Sodium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Fenugreek Seed Spices have 8.8 times more Fat, 5.9 times more Saturated Fat, 2.7 times more Fiber and 1.4 times more Protein than Garlic Powder Spices.
• Both Fenugreek Seed Spices and Garlic Powder Spices have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Fenugreek Seed Spices as well as Garlic Powder Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.