Comparing Nutrients in 14 ounces Garlic Powder VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Garlic Powder	18%	2%	80%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Garlic Powder	Valencia Oranges	Recommended Dietary Allowance
Energy	45.3% 1314kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	3.34% 0.57g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	36.3% 47g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	NA	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	1.7% 1.23g	NA	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 8.14g	NA	g per day for Men 19-50 years
Fiber	94% 35.7g	26% 9.92g	38g per day for Men 19-50 years
Protein	117% 65.7g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Garlic Powder	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.7% 3.16mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	505% 6.56mg	19.2% 0.25mg	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	46.6% 187μg	38.7% 155μg	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	5.3% 4.76mg	214% 192mg	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	17.7% 2.66mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic Powder	Valencia Oranges	Recommended Dietary Allowance
Calcium	31.4% 314mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	235% 2.1mg	16.3% 0.15mg	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	280% 22.4mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	3.97% 0.091mg	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	235% 1643mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	139% 4735mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	172% 95μg	NA	55μg per day for Men 19-50 years
Sodium	16% 238mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.69% 25.6g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Garlic Powder vs Valencia Oranges:

• Garlic Powder Spices have 5 times more Vitamin B1, 3.5 times more Vitamin B2, 2.9 times more Vitamin B3, 3 times more Vitamin B5, 26.3 times more Vitamin B6 and 1.2 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and 40.4 times more Vitamin C than Garlic Powder Spices.
• Both Garlic Powder Spices as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Garlic Powder vs Valencia Oranges:

• Garlic Powder Spices have 2 times more Calcium, 14.4 times more Copper, 62.8 times more Iron, 7.7 times more Magnesium, 42.6 times more Manganese, 24.4 times more Phosphorus, 6.7 times more Potassium, more Sodium and 49.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 13.4 times more Water than Garlic Powder Spices.

Comparison of macro-nutrients per 14 ounces:

• Garlic Powder Spices have 6.8 times more Energy, 6.1 times more Carbohydrate, 3.6 times more Fiber and 15.9 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Omega 3 than Garlic Powder Spices.
• Both Garlic Powder Spices as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.