CALORIC DENSITY
Garlic, raw
Olive oil, salad or cooking
1.49
8.84
11215
4053
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Protein = 9g
Protein = 0g
Carbohydrates = 44g
Carbohydrates = 0g
Fat = 1g
Fat = 23g
Fiber = 3g
Fiber = 0g
Monounsaturated = 0g
Monounsaturated = 17g
Polyunsaturated = 0g
Polyunsaturated = 2g
Saturated Fat = 0g
Saturated Fat = 3g
Protein 9g 0g Carbohydrate 44g 0g Fiber 3g 0g Fat 1g 23g Monounsat. Fat 0g 23g Polyunsat. Fat 0g 2g Saturated Fat 0g 3g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 7%
Choline = 0%
Vitamin A = 0%
Vitamin A = 0%
Vitamin C = 56%
Vitamin C = 0%
Vitamin E = 1%
Vitamin E = 27%
Vitamin K = 3%
Vitamin K = 17%
Choline 7% 0% Vitamin A 0% 0% Vitamin C 56% 0% Vitamin E 1% 27% Vitamin K 3% 17%
Garlic have significantly more Vitamins C than olive oil. Olive oil have significantly more Vitamins E, K than garlic. Garlic are a good source of Thiamin, Phosphorus, Iron. Garlic are a great source of Vitamin C, Calcium. Garlic are an excellent source of Vitamin B6. Olive oil are a good source of Vitamin E.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 27%
Vitamin B1 = 0%
Vitamin B2 = 13%
Vitamin B2 = 0%
Vitamin B3 = 8%
Vitamin B3 = 0%
Vitamin B5 = 16%
Vitamin B5 = 0%
Vitamin B6 = 151%
Vitamin B6 = 0%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 27% 0% Vitamin B2 13% 0% Vitamin B3 8% 0% Vitamin B5 16% 0% Vitamin B6 151% 0% Vitamin B12 0% 0%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 2%
Sodium = 0%
Potassium = 15%
Potassium = 0%
Calcium = 49%
Calcium = 0%
Magnesium = 10%
Magnesium = 0%
Phosphorus = 35%
Phosphorus = 0%
Iron = 38%
Iron = 2%
Manganese = 98%
Manganese = 0%
Selenium = 42%
Selenium = 0%
Copper = 40%
Copper = 0%
Zinc = 17%
Zinc = 0%
Sodium 2% 0% Potasium 15% 0% Calcium 49% 0% Magnesium 10% 0% Phosphorus 35% 0% Iron 38% 2% Manganese 98% 0% Selenium 42% 0% Copper 40% 0% Zinc 17% 0%
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