Comparing Nutrients in 500 calories Fenugreek Seed VS Garlic Powder

Weight per 500 calories

• Fenugreek Seed: 155g
• Garlic Powder: 151g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.92g	1.14% 1.1g	97g per day for Men 19-50 years
Saturated Fat	7.06% 2.26g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	NA	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	NA	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.5% 90g	84.5% 110g	130g per day for Men 19-50 years
Sugars	NA	5.06% 3.67g	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	0.65% 0.47g	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	% 0.11g	g per day for Men 19-50 years
Sucrose	NA	% 3.1g	g per day for Men 19-50 years
Fiber	100% 38g	35.8% 13.6g	38g per day for Men 19-50 years
Protein	63.6% 35.6g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Fenugreek Seed	Garlic Powder	Recommended Dietary Allowance
Vitamin A	0.52% 4.64μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.5% 0.5mg	54.8% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.4% 0.93mg	192% 2.5mg	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	22% 88.2μg	17.7% 71μg	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	5.16% 4.64mg	2% 1.8mg	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	6.75% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fenugreek Seed	Garlic Powder	Recommended Dietary Allowance
Calcium	27.2% 272mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	191% 1.7mg	89.5% 0.81mg	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	649% 52mg	107% 8.53mg	8mg per day for Men 19-50 years
Magnesium	70.4% 296mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	64.3% 1.48mg	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	65.5% 458mg	89.3% 625mg	700mg per day for Men 19-50 years
Potassium	35% 1192mg	53% 1802mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.75μg	65.6% 36μg	55μg per day for Men 19-50 years
Sodium	6.9% 104mg	6.04% 91mg	1500mg per day for Men 19-50 years
Zinc	35% 3.87mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	0.26% 9.74g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Fenugreek Seed Spices as well as Garlic Powder Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.