Comparing Nutrients in 1 kilogram Carrots VS Garlic Powder

Macros Ratio

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

Macro Nutrients

	Carrots	Garlic Powder	Recommended Dietary Allowance
Energy	14% 410kcal	114% 3310kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	7.8% 2.5g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	8.4% 1.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	559% 727g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	33.5% 24.3g	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	7.6% 5.5g	4.28% 3.1g	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	% 5.9g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 36g	% 20.5g	g per day for Men 19-50 years
Fiber	73.7% 28g	237% 90g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	296% 166g	56g per day for Men 19-50 years

Vitamins

	Carrots	Garlic Powder	Recommended Dietary Allowance
Vitamin A	928% 8350μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	363% 4.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	49.8% 7.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	149% 7.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	1272% 16.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	118% 470μg	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	65.6% 59mg	13.3% 12mg	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	44% 6.6mg	44.7% 6.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Garlic Powder	Recommended Dietary Allowance
Calcium	33% 330mg	79% 790mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	592% 5.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	706% 56.5mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	183% 770mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	426% 9.8mg	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	50% 350mg	591% 4140mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	351% 11930mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	435% 239μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	272% 30mg	11mg per day for Men 19-50 years
Water	24% 883g	1.74% 64.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Garlic Powder:

• Raw Carrots have more Vitamin A, 1.2 times more Vitamin B3, 4.9 times more Vitamin C and 33 times more Vitamin K than Garlic Powder Spices.
• While Garlic Powder Spices contain 6.6 times more Vitamin B1, 2.4 times more Vitamin B2, 2.7 times more Vitamin B5, 12 times more Vitamin B6 and 2.5 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots and Garlic Powder Spices have similar amounts of Vitamin E per 1 kg.
• Both Raw Carrots as well as Garlic Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Garlic Powder:

• Raw Carrots have 13.7 times more Water than Garlic Powder Spices.
• While Garlic Powder Spices contain 2.4 times more Calcium, 11.8 times more Copper, 18.8 times more Iron, 6.4 times more Magnesium, 6.8 times more Manganese, 11.8 times more Phosphorus, 3.7 times more Potassium, 239 times more Selenium and 12.5 times more Zinc than Raw Carrots.
• Both Raw Carrots and Garlic Powder Spices have similar amounts of Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 2 times more Sugars than Garlic Powder Spices.
• While Garlic Powder Spices contain 8.1 times more Energy, 7.6 times more Carbohydrate, 3.2 times more Fiber and 17.8 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Garlic Powder Spices have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.