Comparing Nutrients in 300 calories Fenugreek Seed VS Garlic Powder

Weight per 300 calories

• Fenugreek Seed: 93g
• Garlic Powder: 91g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Fenugreek Seed or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	0.68% 0.66g	97g per day for Men 19-50 years
Saturated Fat	4.24% 1.36g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	0.68% 0.011g	1.6g per day for Men 19-50 years
Omega 6	NA	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54g	50.7% 66g	130g per day for Men 19-50 years
Sugars	NA	3.04% 2.2g	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	0.39% 0.28g	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	% 0.063g	g per day for Men 19-50 years
Sucrose	NA	% 1.86g	g per day for Men 19-50 years
Fiber	60% 23g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	38% 21.4g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Fenugreek Seed	Garlic Powder	Recommended Dietary Allowance
Vitamin A	0.31% 2.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	9.83% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.52% 1.52mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	115% 1.5mg	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	13.2% 53μg	10.6% 42.6μg	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	3.1% 2.8mg	1.2% 1.1mg	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	4.05% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.3% 0.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fenugreek Seed	Garlic Powder	Recommended Dietary Allowance
Calcium	16.3% 163mg	7.16% 71.6mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	53.7% 0.48mg	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	389% 31mg	64% 5.12mg	8mg per day for Men 19-50 years
Magnesium	42.2% 177mg	16.6% 69.8mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	38.6% 0.89mg	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	39.3% 275mg	53.6% 375mg	700mg per day for Men 19-50 years
Potassium	21% 715mg	32% 1081mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.85μg	39.4% 21.7μg	55μg per day for Men 19-50 years
Sodium	4.15% 62.2mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	24.6% 2.7mg	11mg per day for Men 19-50 years
Water	0.22% 8.2g	0.16% 5.85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Fenugreek Seed vs Garlic Powder:

• Fenugreek Seed Spices have 2.7 times more Vitamin B2, 2.1 times more Vitamin B3, 1.2 times more Vitamin B9 and 2.6 times more Vitamin C than Garlic Powder Spices.
• While Garlic Powder Spices contain 1.3 times more Vitamin B1 and 2.7 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 300 kcal.

Comparing minerals per 300 calories for Fenugreek Seed vs Garlic Powder:

• Fenugreek Seed Spices have 2.3 times more Calcium, 2.1 times more Copper, 6.1 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 3.7 times more Selenium than Fenugreek Seed Spices.
• Both Fenugreek Seed Spices and Garlic Powder Spices have similar amounts of Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Fenugreek Seed Spices have 9 times more Fat, 6 times more Saturated Fat, 2.8 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 300 kcal.
• Both Fenugreek Seed Spices as well as Garlic Powder Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.