Comparing Nutrients in 5 ounces Garlic Powder VS Valencia Oranges

Macros Ratio

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

Macro Nutrients

	Garlic Powder	Valencia Oranges	Recommended Dietary Allowance
Energy	16% 469kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	1.07% 1.03g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.3% 103g	13% 17g	130g per day for Men 19-50 years
Sugars	4.75% 3.44g	NA	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	0.61% 0.44g	NA	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 2.9g	NA	g per day for Men 19-50 years
Fiber	33.6% 12.8g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	42% 23.5g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Garlic Powder	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.05% 1.13mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	180% 2.34mg	6.87% 0.089mg	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	16.7% 66.6μg	14% 55.3μg	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	1.9% 1.7mg	76.4% 68.7mg	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	6.33% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic Powder	Valencia Oranges	Recommended Dietary Allowance
Calcium	11% 112mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	5.83% 0.052mg	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	100% 8mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	60.3% 1.4mg	1.4% 0.033mg	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	84% 587mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	49.7% 1691mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	61.6% 34μg	NA	55μg per day for Men 19-50 years
Sodium	5.67% 85mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	38.5% 4.24mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	0.25% 9.14g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Garlic Powder vs Valencia Oranges:

• Garlic Powder Spices have 5 times more Vitamin B1, 3.5 times more Vitamin B2, 2.9 times more Vitamin B3, 3 times more Vitamin B5, 26.3 times more Vitamin B6 and 1.2 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and 40.4 times more Vitamin C than Garlic Powder Spices.
• Both Garlic Powder Spices as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Garlic Powder vs Valencia Oranges:

• Garlic Powder Spices have 2 times more Calcium, 14.4 times more Copper, 62.8 times more Iron, 7.7 times more Magnesium, 42.6 times more Manganese, 24.4 times more Phosphorus, 6.7 times more Potassium, more Sodium and 49.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 13.4 times more Water than Garlic Powder Spices.

Comparison of macro-nutrients per 5 ounces:

• Garlic Powder Spices have 6.8 times more Energy, 6.1 times more Carbohydrate, 3.6 times more Fiber and 15.9 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Omega 3 than Garlic Powder Spices.
• Both Garlic Powder Spices as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.