Nutrients in 300 calories of Garlic

Raw Garlic (Allium sativum).

Weight per 300 Calories

Garlic

201g

Raw Garlic has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

16%

81%

300 kcal ▼

Macro Nutrients

Garlic

Energy300 kcal

10.3%

Raw Garlic has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1 g

1.04%

Raw Garlic has 1.006711409396 g of Fat per 300 calories, which is 1.04% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.18 g

0.56%

Raw Garlic has 0.17919463087248 g of Saturated Fat per 300 calories, which is 0.56% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.04 g

2.5%

Raw Garlic has 0.040268456375839 g of Omega 3 per 300 calories, which is 2.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.46 g

2.7%

Raw Garlic has 0.46107382550336 g of Omega 6 per 300 calories, which is 2.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Garlic has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate66.6 g

51.2%

Raw Garlic has 66.563758389262 g of Carbohydrate per 300 calories, which is 51.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2 g

2.78%

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

Raw Garlic has 2.0134228187919 g of Sugars per 300 calories, which is 2.78% 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

Fiber4.23 g

11%

Raw Garlic has 4.2281879194631 g of Fiber per 300 calories, which is 11% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein13 g

23%

Raw Garlic has 12.805369127517 g of Protein per 300 calories, which is 23% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.4 mg

33.6%

Thiamine

Raw Garlic has 0.40268456375839 mg of Vitamin B1 per 300 calories, which is 33.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.22 mg

17%

Riboflavin

Raw Garlic has 0.22147651006711 mg of Vitamin B2 per 300 calories, which is 17% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.4 mg

8.8%

Niacin, nicotinic acid, niacinamide

Raw Garlic has 1.4093959731544 mg of Vitamin B3 per 300 calories, which is 8.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.2 mg

24%

Pantothenic acid

Raw Garlic has 1.2 mg of Vitamin B5 per 300 calories, which is 24% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.5 mg

191%

Pyridoxine

Raw Garlic has 2.4865771812081 mg of Vitamin B6 per 300 calories, which is 191% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B96.04 μg

1.5%

Folates and Folic Acid

Raw Garlic has 6.0402684563758 μg of Vitamin B9 per 300 calories, which is 1.5% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C63 mg

69.8%

Ascorbic acid

Raw Garlic has 62.818791946309 mg of Vitamin C per 300 calories, which is 69.8% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.16 mg

1.07%

Tocopherols and Tocotrienols

Raw Garlic has 0.16107382550336 mg of Vitamin E per 300 calories, which is 1.07% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3.42 μg

2.85%

Phytomenadione or phylloquinone

Raw Garlic has 3.4228187919463 μg of Vitamin K per 300 calories, which is 2.85% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Garlic

Calcium364 mg

36.4%

Raw Garlic has 364.42953020134 mg of Calcium per 300 calories, which is 36.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.6 mg

67%

Raw Garlic has 0.60201342281879 mg of Copper per 300 calories, which is 67% 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

Iron3.42 mg

42.8%

Raw Garlic has 3.4228187919463 mg of Iron per 300 calories, which is 42.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium50.3 mg

12%

Raw Garlic has 50.335570469799 mg of Magnesium per 300 calories, which is 12% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.37 mg

146%

Raw Garlic has 3.3664429530201 mg of Manganese per 300 calories, which is 146% 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

Phosphorus308 mg

44%

Raw Garlic has 308.05369127517 mg of Phosphorus per 300 calories, which is 44% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium807 mg

23.7%

Raw Garlic has 807.38255033557 mg of Potassium per 300 calories, which is 23.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium28.6 μg

52%

Raw Garlic has 28.590604026846 μg of Selenium per 300 calories, which is 52% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium34.2 mg

2.3%

Raw Garlic has 34.228187919463 mg of Sodium per 300 calories, which is 2.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.34 mg

21.2%

Raw Garlic has 2.3355704697987 mg of Zinc per 300 calories, which is 21.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water118 g

3.2%

Raw Garlic has 117.94630872483 g of Water per 300 calories, which is 3.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Garlic:

300 calories of Garlic has outstanding amounts of Vitamin B6.
It is an excellent source of Vitamin B1, Vitamin B5 and Vitamin C.
It also has a good amount of Vitamin B2 and Vitamin B3.
This vegetable has some Vitamin K.
While 300 calories of product has trace amounts of Vitamin B9 and Vitamin E, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Garlic:

300 calories of Garlic has outstanding amounts of Manganese.
It is an excellent source of Calcium, Copper, Iron, Phosphorus, Potassium, Selenium and Zinc.
It also has a good amount of Magnesium.
The product has trace amounts of Sodium.

Macronutrients in 300 calories of Raw Garlic:

300 calories of Garlic is an excellent source of Carbohydrate and Protein.
It has a good amount of Fiber.
It also has some Omega 3, Omega 6 and Sugars.
While 300 calories of product has trace amounts of Fat, it has no Saturated Fat.

Compare Raw Garlic with:

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

Food Info

Nutrients in 300 calories of Garlic

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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