Nutrients in 1 kilogram of Garlic

Raw Garlic (Allium sativum).

Macros Ratio

Protein Fat Carbs

16%

81%

1 kg ▼

Macro Nutrients

Garlic

Energy1490 kcal

51.4%

Raw Garlic has 1490 kcal of Energy per 1 kilogram, which is 51.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat5 g

5.15%

Raw Garlic has 5 g of Fat per 1 kilogram, which is 5.15% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.89 g

2.8%

Raw Garlic has 0.89 g of Saturated Fat per 1 kilogram, which is 2.8% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.2 g

12.5%

Raw Garlic has 0.2 g of Omega 3 per 1 kilogram, which is 12.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.3 g

13.5%

Raw Garlic has 2.29 g of Omega 6 per 1 kilogram, which is 13.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Garlic has 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate331 g

254%

Raw Garlic has 330.6 g of Carbohydrate per 1 kilogram, which is 254% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars10 g

13.8%

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

Raw Garlic has 10 g of Sugars per 1 kilogram, which is 13.8% 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

Fiber21 g

55.3%

Raw Garlic has 21 g of Fiber per 1 kilogram, which is 55.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein63.6 g

114%

Raw Garlic has 63.6 g of Protein per 1 kilogram, which is 114% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Garlic

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Garlic has 0 μg of Vitamin A per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B12 mg

167%

Thiamine

Raw Garlic has 2 mg of Vitamin B1 per 1 kilogram, which is 167% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B21.1 mg

84.6%

Riboflavin

Raw Garlic has 1.1 mg of Vitamin B2 per 1 kilogram, which is 84.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B37 mg

43.8%

Niacin, nicotinic acid, niacinamide

Raw Garlic has 7 mg of Vitamin B3 per 1 kilogram, which is 43.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B55.96 mg

119%

Pantothenic acid

Raw Garlic has 5.96 mg of Vitamin B5 per 1 kilogram, which is 119% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B612.4 mg

950%

Pyridoxine

Raw Garlic has 12.35 mg of Vitamin B6 per 1 kilogram, which is 950% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B930 μg

7.5%

Folates and Folic Acid

Raw Garlic has 30 μg of Vitamin B9 per 1 kilogram, which is 7.5% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C312 mg

347%

Ascorbic acid

Raw Garlic has 312 mg of Vitamin C per 1 kilogram, which is 347% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E0.8 mg

5.33%

Tocopherols and Tocotrienols

Raw Garlic has 0.8 mg of Vitamin E per 1 kilogram, which is 5.33% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K17 μg

14%

Phytomenadione or phylloquinone

Raw Garlic has 17 μg of Vitamin K per 1 kilogram, which is 14% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Garlic

Calcium1810 mg

181%

Raw Garlic has 1810 mg of Calcium per 1 kilogram, which is 181% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper3 mg

332%

Raw Garlic has 2.99 mg of Copper per 1 kilogram, which is 332% 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

Iron17 mg

213%

Raw Garlic has 17 mg of Iron per 1 kilogram, which is 213% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium250 mg

59.5%

Raw Garlic has 250 mg of Magnesium per 1 kilogram, which is 59.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese16.7 mg

727%

Raw Garlic has 16.72 mg of Manganese per 1 kilogram, which is 727% 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

Phosphorus1530 mg

219%

Raw Garlic has 1530 mg of Phosphorus per 1 kilogram, which is 219% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4010 mg

118%

Raw Garlic has 4010 mg of Potassium per 1 kilogram, which is 118% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium142 μg

258%

Raw Garlic has 142 μg of Selenium per 1 kilogram, which is 258% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium170 mg

11.3%

Raw Garlic has 170 mg of Sodium per 1 kilogram, which is 11.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc11.6 mg

105%

Raw Garlic has 11.6 mg of Zinc per 1 kilogram, which is 105% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water586 g

16%

Raw Garlic has 585.8 g of Water per 1 kilogram, which is 16% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Garlic:

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

Minerals in 1 kilogram of Raw Garlic:

1 kilogram of Garlic has outstanding amounts of Calcium, Copper, Iron, Manganese, Phosphorus, Potassium, Selenium and Zinc.
It is an excellent source of Magnesium.
It also has a good amount of Sodium.

Macronutrients in 1 kilogram of Raw Garlic:

1 kilogram of Garlic has outstanding amounts of Carbohydrate and Protein.
It is an excellent source of Fiber.
It also has a good amount of Omega 3, Omega 6 and Sugars.
This vegetable has some Fat and Saturated Fat.

Compare Raw Garlic with:

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

Food Info

Nutrients in 1 kilogram of Garlic

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Garlic with: