Allium sativum (Garlic, Softneck)

Per 100g raw softneck garlic cloves: Calories ~149 kcal, Carbohydrates ~33g (including fructooligosaccharides ~9-16g acting as prebiotic fiber), Total Dietary Fiber ~2.1g, Protein ~6.4g (rich in sulfur-containing amino acids including alliin ~10mg/g fresh weight), Fat ~0.5g. Key Vitamins: Vitamin C ~31mg (34% DV, though degraded significantly by cooking), Vitamin B6 (pyridoxine) ~1.24mg (73% DV, relatively heat-stable), Folate ~3mcg, Thiamine (B1) ~0.2mg, Niacin ~0.7mg. Key Minerals: Manganese ~1.67mg (73% DV), Selenium ~14.2mcg (notable concentration, bioavailability enhanced by organic selenocompound forms), Phosphorus ~153mg, Calcium ~181mg (bioavailability moderate, ~30%), Potassium ~401mg, Iron ~1.7mg (non-heme, bioavailability ~5-12%, enhanced by co-consumed vitamin C). Primary Bioactive Compounds: Alliin (S-allyl-L-cysteine sulfoxide) ~10mg/g fresh weight — converted to allicin (~5mg/g) by alliinase enzyme upon crushing or chopping; allicin is unstable and rapidly converts to diallyl sulfide (DAS), diallyl disulfide (DADS), diallyl trisulfide (DATS), and ajoene. S-Allyl-cysteine (SAC) ~0.1-0.4mg/g — water-soluble, stable, and the most bioavailable organosulfur compound (~98% oral bioavailability in animal models). Quercetin ~47mg/100g dry weight (glycoside forms predominate; aglycone bioavailability ~24% in humans). Allixin, saponins (sativosides), and lectins present in smaller quantities. Bioavailability Notes: Allicin itself is poorly absorbed intact; its lipid-soluble metabolites (DADS, DATS) are more systemically bioavailable. Crushing and allowing 10-minute rest before cooking maximizes alliinase activity. Softneck varieties (e.g., Artichoke, Silverskin subtypes) generally have comparable alliin content to hardneck types but may contain slightly lower DATS concentrations. Aging garlic converts alliin to SAC and S-allyl-mercaptocysteine (SAMC), markedly improving antioxidant bioavailability while eliminating odor.