Comparing Nutrients in 1 kilogram Garlic Powder VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Garlic Powder	18%	2%	80%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Garlic Powder	Boiled Carrots	Recommended Dietary Allowance
Energy	114% 3310kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	7.8% 2.5g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	559% 727g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	47.6% 34.5g	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	4.28% 3.1g	4.97% 3.6g	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	% 0.7g	% 4g	g per day for Men 19-50 years
Sucrose	% 20.5g	% 27g	g per day for Men 19-50 years
Fiber	237% 90g	79% 30g	38g per day for Men 19-50 years
Protein	296% 166g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Garlic Powder	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	363% 4.35mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.96mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.43mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1272% 16.5mg	118% 1.53mg	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	118% 470μg	35% 140μg	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	13.3% 12mg	40% 36mg	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	44.7% 6.7mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic Powder	Boiled Carrots	Recommended Dietary Allowance
Calcium	79% 790mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	592% 5.33mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	706% 56.5mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	183% 770mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	426% 9.8mg	67.4% 1.55mg	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	591% 4140mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	351% 11930mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	435% 239μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	272% 30mg	18% 2mg	11mg per day for Men 19-50 years
Water	1.74% 64.5g	24.4% 902g	3700g per day for Men 19-50 years

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

• Garlic Powder Spices have 6.6 times more Vitamin B1, 3.2 times more Vitamin B2, 1.2 times more Vitamin B3, 3.2 times more Vitamin B5, 10.8 times more Vitamin B6 and 3.4 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 3 times more Vitamin C, 1.5 times more Vitamin E and 34.3 times more Vitamin K than Garlic Powder Spices.
• Both Garlic Powder Spices as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Garlic Powder vs Boiled Carrots:

• Garlic Powder Spices have 2.6 times more Calcium, 31.4 times more Copper, 16.6 times more Iron, 7.7 times more Magnesium, 6.3 times more Manganese, 13.8 times more Phosphorus, 5.1 times more Potassium, 34.1 times more Selenium and 15 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 14 times more Water than Garlic Powder Spices.
• Both Garlic Powder Spices and Boiled and Drained Carrots have similar amounts of Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Garlic Powder Spices have 9.5 times more Energy, 8.8 times more Carbohydrate, 3 times more Fiber and 21.8 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Sugars than Garlic Powder Spices.
• Both Garlic Powder Spices as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.