Nutritional value and chemical composition.
The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie value | 149 kCal | 1684 kCal | 8.8% | 5.9% | 1130 g |
| Proteins | 6.36 g | 76 g | 8.4% | 5.6% | 1195 g |
| Fats | 0.5 g | 56 g | 0.9% | 0.6% | 11200 g |
| Carbohydrates | 30.96 g | 219 g | 14.1% | 9.5% | 707 g |
| Alimentary fiber | 2.1 g | 20 g | 10.5% | 7% | 952 g |
| Water | 58.58 g | 2273 g | 2.6% | 1.7% | 3880 g |
| Ash | 1.5 g | ~ | |||
| Vitamins | |||||
| beta Carotene | 0.005 mg | 5 mg | 0.1% | 0.1% | 100000 g |
| Lutein + Zeaxanthin | 16 μg | ~ | |||
| Vitamin B1, thiamine | 0.2 mg | 1.5 mg | 13.3% | 8.9% | 750 g |
| Vitamin B2, riboflavin | 0.11 mg | 1.8 mg | 6.1% | 4.1% | 1636 g |
| Vitamin B4, choline | 23.2 mg | 500 mg | 4.6% | 3.1% | 2155 g |
| Vitamin B5, pantothenic | 0.596 mg | 5 mg | 11.9% | 8% | 839 g |
| Vitamin B6, pyridoxine | 1.235 mg | 2 mg | 61.8% | 41.5% | 162 g |
| Vitamin B9, folate | 3 μg | 400 μg | 0.8% | 0.5% | 13333 g |
| Vitamin C, ascorbic | 31.2 mg | 90 mg | 34.7% | 23.3% | 288 g |
| Vitamin E, alpha tocopherol, TE | 0.08 mg | 15 mg | 0.5% | 0.3% | 18750 g |
| Vitamin K, phylloquinone | 1.7 μg | 120 μg | 1.4% | 0.9% | 7059 g |
| Vitamin PP, NE | 0.7 mg | 20 mg | 3.5% | 2.3% | 2857 g |
| Macronutrients | |||||
| Potassium, K | 401 mg | 2500 mg | 16% | 10.7% | 623 g |
| Calcium, Ca | 181 mg | 1000 mg | 18.1% | 12.1% | 552 g |
| Magnesium, Mg | 25 mg | 400 mg | 6.3% | 4.2% | 1600 g |
| Sodium, Na | 17 mg | 1300 mg | 1.3% | 0.9% | 7647 g |
| Sulfur, S | 63.6 mg | 1000 mg | 6.4% | 4.3% | 1572 g |
| Phosphorus, P | 153 mg | 800 mg | 19.1% | 12.8% | 523 g |
| Trace Elements | |||||
| Iron, Fe | 1.7 mg | 18 mg | 9.4% | 6.3% | 1059 g |
| Manganese, Mn | 1.672 mg | 2 mg | 83.6% | 56.1% | 120 g |
| Copper, Cu | 299 μg | 1000 μg | 29.9% | 20.1% | 334 g |
| Selenium, Se | 14.2 μg | 55 μg | 25.8% | 17.3% | 387 g |
| Zinc, Zn | 1.16 mg | 12 mg | 9.7% | 6.5% | 1034 g |
| Digestible carbohydrates | |||||
| Mono- and disaccharides (sugars) | 1 g | max 100 г | |||
| Essential Amino Acids | |||||
| Arginine * | 0.634 g | ~ | |||
| valine | 0.291 g | ~ | |||
| Histidine * | 0.113 g | ~ | |||
| Isoleucine | 0.217 g | ~ | |||
| leucine | 0.308 g | ~ | |||
| lysine | 0.273 g | ~ | |||
| methionine | 0.076 g | ~ | |||
| threonine | 0.157 g | ~ | |||
| tryptophan | 0.066 g | ~ | |||
| phenylalanine | 0.183 g | ~ | |||
| Replaceable amino acids | |||||
| alanine | 0.132 g | ~ | |||
| Aspartic acid | 0.489 g | ~ | |||
| glycine | 0.2 g | ~ | |||
| Glutamic acid | 0.805 g | ~ | |||
| Proline | 0.1 g | ~ | |||
| serine | 0.19 g | ~ | |||
| tyrosine | 0.081 g | ~ | |||
| Cysteine | 0.065 g | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.089 g | max 18.7 г | |||
| 10: 0 Capric | 0.002 g | ~ | |||
| 16: 0 Palmitic | 0.087 g | ~ | |||
| Monounsaturated fatty acids | 0.011 g | min 16.8 г | 0.1% | 0.1% | |
| 18: 1 Olein (omega-9) | 0.011 g | ~ | |||
| Polyunsaturated fatty acids | 0.249 g | from 11.2 to 20.6 | 2.2% | 1.5% | |
| 18: 2 Linoleic | 0.229 g | ~ | |||
| 18: 3 Linolenic | 0.02 g | ~ | |||
| Omega-3 fatty acids | 0.02 g | from 0.9 to 3.7 | 2.2% | 1.5% | |
| Omega-6 fatty acids | 0.229 g | from 4.7 to 16.8 | 4.9% | 3.3% |
The energy value is 149 kcal.
- cup = 136 g (202.6 kCal)
- tsp = 2.8 g (4.2 kCal)
- clove = 3 g (4.5 kcal)
- 3 cloves = 9 g (13.4 kcal)
Garlic, raw rich in vitamins and minerals such as: vitamin B1 – 13,3%, vitamin B5 – 11,9%, vitamin B6 – 61,8%, vitamin C – 34,7%, potassium – 16%, calcium – 18,1 %, phosphorus – 19,1%, manganese – 83,6%, copper – 29,9%, selenium – 25,8%
- Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, which provide the body with energy and plastic substances, as well as the metabolism of branched-chain amino acids. Lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
- Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex. Lack of pantothenic acid can lead to damage to the skin and mucous membranes.
- Vitamin B6 participates in the maintenance of the immune response, inhibition and excitation processes in the central nervous system, in the conversion of amino acids, in the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of erythrocytes, maintenance of the normal level of homocysteine in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
- Vitamin C participates in redox reactions, the functioning of the immune system, promotes the absorption of iron. Deficiency leads to loose and bleeding gums, nosebleeds due to increased permeability and fragility of the blood capillaries.
- potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
- Calcium is the main component of our bones, acts as a regulator of the nervous system, participates in muscle contraction. Calcium deficiency leads to demineralization of the spine, pelvic bones and lower extremities, increases the risk of osteoporosis.
- Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is a part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
- Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; essential for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by a slowdown in growth, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
- Copper is a part of enzymes with redox activity and involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing the tissues of the human body with oxygen. The deficiency is manifested by disorders in the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
- Selenium – an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and extremities), Keshan disease (endemic myocardiopathy), hereditary thrombastenia.
Tags: calorie content 149 kcal, chemical composition, nutritional value, vitamins, minerals, how Garlic is useful, raw, calories, nutrients, useful properties Garlic, raw