If you are interested in knowing what nutritional value is in vegetables, I thought I would start with garlic. I am not a scientist but I checked out the available information on the USDA and Wikipedia. Also, I did some rounding. I am including the items normally listed on the Nutrition Facts Label on food products.
Nutritional Value per 100 g (3.5 oz) of Raw Garlic – this is a lot of garlic! 3 cloves is about 9 g.
Calories:Â Â Â Â Â Â Â 149
Fat:Â Â Â Â Â Â Â Â Â Â Â Â Â 0.5 g
Sodium:        17.0 mg  1%
Carbohydrates:Â Â 33.1 g
Sugars:Â Â Â Â Â Â Â Â Â 1.0 g
Dietary Fiber:Â Â Â Â 2.1 g
Protein:Â Â Â Â Â Â Â Â 6.4 g
Vitamin C:     31.2 mg  38%  – normally the nutrition facts label includes vitamin D
Calcium:     181.0 mg  18%
Iron:          1.7 mg  13%
Potassium:   401.0 mg   9%
Water        59.0 g
The percentages above tell you how much a nutrient in a serving of food contributes to a daily diet of 2,000 calories.
I don’t like to obsess, but I do like to keep an eye on calories, sodium and carbohydrates.
