Comparing Nutrients in 1 kilogram 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	111% 3230kcal	114% 3310kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	45.6% 14.6g	7.8% 2.5g	32g per day for Men 19-50 years
Omega 3	NA	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	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	449% 584g	559% 727g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 20.5g	g per day for Men 19-50 years
Fiber	647% 246g	237% 90g	38g per day for Men 19-50 years
Protein	411% 230g	296% 166g	56g per day for Men 19-50 years

Vitamins

	Fenugreek Seed	Garlic Powder	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	268% 3.22mg	363% 4.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	282% 3.66mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	49.8% 7.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	149% 7.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	462% 6mg	1272% 16.5mg	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	143% 570μg	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	33.3% 30mg	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	NA	44.7% 6.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fenugreek Seed	Garlic Powder	Recommended Dietary Allowance
Calcium	176% 1760mg	79% 790mg	1000mg per day for Men 19-50 years
Copper	1233% 11mg	592% 5.33mg	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	4191% 335mg	706% 56.5mg	8mg per day for Men 19-50 years
Magnesium	455% 1910mg	183% 770mg	420mg per day for Men 19-50 years
Manganese	534% 12.3mg	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	423% 2960mg	591% 4140mg	700mg per day for Men 19-50 years
Potassium	226% 7700mg	351% 11930mg	3400mg per day for Men 19-50 years
Selenium	115% 63μg	435% 239μg	55μg per day for Men 19-50 years
Sodium	44.7% 670mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	227% 25mg	272% 30mg	11mg per day for Men 19-50 years
Water	2.4% 88.4g	1.74% 64.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Fenugreek Seed Spices as well as Garlic Powder Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.