Comparing Nutrients in 100 grams 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	11% 323kcal	11.4% 331kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	0.75% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.4g	56% 72.7g	130g per day for Men 19-50 years
Sugars	NA	3.35% 2.43g	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	0.43% 0.31g	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	% 0.07g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	64.7% 24.6g	23.7% 9g	38g per day for Men 19-50 years
Protein	41% 23g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Fenugreek Seed	Garlic Powder	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.64mg	4.98% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	127% 1.65mg	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	14.3% 57μg	11.8% 47μg	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	3.33% 3mg	1.33% 1.2mg	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	4.47% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fenugreek Seed	Garlic Powder	Recommended Dietary Allowance
Calcium	17.6% 176mg	7.9% 79mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	59.2% 0.53mg	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	419% 33.5mg	70.6% 5.65mg	8mg per day for Men 19-50 years
Magnesium	45.5% 191mg	18.3% 77mg	420mg per day for Men 19-50 years
Manganese	53.4% 1.23mg	42.6% 0.98mg	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	42.3% 296mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	35% 1193mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.3μg	43.5% 24μg	55μg per day for Men 19-50 years
Sodium	4.47% 67mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	27% 3mg	11mg per day for Men 19-50 years
Water	0.24% 8.84g	0.17% 6.45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Fenugreek Seed Spices as well as Garlic Powder Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.