I read it from here: https://www.homedepot.ca/en/home/ideas-how-to/home-repair-and-maintenance/how-to-choose-insulation.html
It recommends my garage "Walls Above Grade" should have R-19/ R19+R7.5 / R24+15 at best. I am not sure how can I fit in 3.5" fiberglass with 1" foam in a 2x4 wall ...
About the material, the best I could have here:
ROXUL R-14 Wool Batt https://www.lowes.ca/product/batt-insulation/rockwool-comfortbatt-r-14-mineral-wool-batt-insulation-23-in-x-47-in-305813
Owens Corning R-14 Fiberglas Batt https://www.homedepot.ca/product/owens-corning-r-14-ecotouch-pink-fiberglas-insulation-15-inch-x-47-inch-x-3-5-inch-78-3-sq-ft-/1000169644
Rockwool Stone wool Batt https://www.homedepot.ca/product/rockwool-comfortbatt-r14-insulation-batt-16-inch-for-2x4-studs/1000122327
But both of theme never close to a good R-19 from the guide of homeDepot ...
Any advise for the weather with -40 in winters and 35 in summer?