Nutrients in 14 ounces of Garlic

Raw Garlic (Allium sativum).

Macros Ratio

Protein Fat Carbs

16%

81%

14 oz ▼

Macro Nutrients

Garlic

Energy591 kcal

20.4%

Raw Garlic has 591.37057 kcal of Energy per 14 ounces, which is 20.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2 g

2.05%

Raw Garlic has 1.984465 g of Fat per 14 ounces, which is 2.05% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.35 g

1.1%

Raw Garlic has 0.35323477 g of Saturated Fat per 14 ounces, which is 1.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.079 g

4.96%

Raw Garlic has 0.0793786 g of Omega 3 per 14 ounces, which is 4.96% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.91 g

5.35%

Raw Garlic has 0.90888497 g of Omega 6 per 14 ounces, which is 5.35% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Garlic has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate131 g

101%

Raw Garlic has 131.2128258 g of Carbohydrate per 14 ounces, which is 101% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.97 g

5.47%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Garlic has 3.96893 g of Sugars per 14 ounces, which is 5.47% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber8.33 g

22%

Raw Garlic has 8.334753 g of Fiber per 14 ounces, which is 22% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein25.2 g

45%

Raw Garlic has 25.2423948 g of Protein per 14 ounces, which is 45% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Garlic

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Garlic has 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.79 mg

66%

Thiamine

Raw Garlic has 0.793786 mg of Vitamin B1 per 14 ounces, which is 66% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.44 mg

33.6%

Riboflavin

Raw Garlic has 0.4365823 mg of Vitamin B2 per 14 ounces, which is 33.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.78 mg

17.4%

Niacin, nicotinic acid, niacinamide

Raw Garlic has 2.778251 mg of Vitamin B3 per 14 ounces, which is 17.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.37 mg

47.3%

Pantothenic acid

Raw Garlic has 2.36548228 mg of Vitamin B5 per 14 ounces, which is 47.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B64.9 mg

377%

Pyridoxine

Raw Garlic has 4.90162855 mg of Vitamin B6 per 14 ounces, which is 377% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B912 μg

2.98%

Folates and Folic Acid

Raw Garlic has 11.90679 μg of Vitamin B9 per 14 ounces, which is 2.98% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Garlic has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C124 mg

138%

Ascorbic acid

Raw Garlic has 123.830616 mg of Vitamin C per 14 ounces, which is 138% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Garlic has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.32 mg

2.1%

Tocopherols and Tocotrienols

Raw Garlic has 0.3175144 mg of Vitamin E per 14 ounces, which is 2.1% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K6.75 μg

5.62%

Phytomenadione or phylloquinone

Raw Garlic has 6.747181 μg of Vitamin K per 14 ounces, which is 5.62% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Garlic

Calcium718 mg

72%

Raw Garlic has 718.37633 mg of Calcium per 14 ounces, which is 72% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.2 mg

132%

Raw Garlic has 1.18671007 mg of Copper per 14 ounces, which is 132% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron6.75 mg

84.3%

Raw Garlic has 6.747181 mg of Iron per 14 ounces, which is 84.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium99 mg

23.6%

Raw Garlic has 99.22325 mg of Magnesium per 14 ounces, which is 23.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese6.64 mg

289%

Raw Garlic has 6.63605096 mg of Manganese per 14 ounces, which is 289% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus607 mg

86.7%

Raw Garlic has 607.24629 mg of Phosphorus per 14 ounces, which is 86.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1592 mg

47%

Raw Garlic has 1591.54093 mg of Potassium per 14 ounces, which is 47% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium56.4 μg

102%

Raw Garlic has 56.358806 μg of Selenium per 14 ounces, which is 102% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium67.5 mg

4.5%

Raw Garlic has 67.47181 mg of Sodium per 14 ounces, which is 4.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.6 mg

42%

Raw Garlic has 4.6039588 mg of Zinc per 14 ounces, which is 42% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water232 g

6.3%

Raw Garlic has 232.4999194 g of Water per 14 ounces, which is 6.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Garlic:

14 ounces of Garlic has outstanding amounts of Vitamin B6 and Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B2 and Vitamin B5.
It also has a good amount of Vitamin B3.
This vegetable has some Vitamin B9 and Vitamin K.
While 14 ounces of product has trace amounts of Vitamin E, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Garlic:

14 ounces of Garlic has outstanding amounts of Copper, Iron, Manganese, Phosphorus and Selenium.
It is an excellent source of Calcium, Magnesium, Potassium and Zinc.
It also has some Sodium.

Macronutrients in 14 ounces of Raw Garlic:

14 ounces of Garlic has outstanding amounts of Carbohydrate.
It is an excellent source of Fiber and Protein.
It also has some Omega 3, Omega 6 and Sugars.
The product has trace amounts of Fat and Saturated Fat.

Compare Raw Garlic with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Garlic

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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