Comparing Nutrients in 14 ounces Boiled Broccoli VS Curry Powder

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Curry Powder	14%	31%	55%

Macro Nutrients

	Boiled Broccoli	Curry Powder	Recommended Dietary Allowance
Energy	4.8% 139kcal	44.5% 1290kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	57.3% 55.6g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	20.4% 6.54g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	66.5% 1.06g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	170% 222g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	15% 11g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	4.05% 2.94g	4.32% 3.14g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.94g	% 4.52g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 2.46g	g per day for Men 19-50 years
Fiber	34.5% 13g	556% 211g	38g per day for Men 19-50 years
Protein	17% 9.45g	101% 56.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Curry Powder	Recommended Dietary Allowance
Vitamin A	34% 306μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	58.2% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	81% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	85% 4.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	107% 429μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	286% 258mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.4% 5.75mg	668% 100mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	330% 396μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Curry Powder	Recommended Dietary Allowance
Calcium	16% 159mg	208% 2084mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	529% 4.76mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	33.2% 2.66mg	948% 76mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	241% 1012mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	1432% 33mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	38% 266mg	208% 1457mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	137% 4644mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	291% 160μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	13.8% 206mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	170% 18.7mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.94% 35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Curry Powder:

• Boiled and Drained Broccoli has 77 times more Vitamin A, 1.9 times more Vitamin B6, 1.9 times more Vitamin B9, 92.7 times more Vitamin C and 1.4 times more Vitamin K than Curry Powder Spice.
• While Curry Powder Spice contains 2.8 times more Vitamin B1, 1.6 times more Vitamin B2, 5.9 times more Vitamin B3, 1.7 times more Vitamin B5 and 17.4 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Curry Powder Spice have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Curry Powder:

• Boiled and Drained Broccoli has 10.1 times more Water than Curry Powder Spice.
• While Curry Powder Spice contains 13.1 times more Calcium, 19.7 times more Copper, 28.5 times more Iron, 12.1 times more Magnesium, 42.8 times more Manganese, 5.5 times more Phosphorus, 4 times more Potassium, 25.2 times more Selenium, 1.3 times more Sodium and 10.4 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Curry Powder Spice contains 9.3 times more Energy, 34.2 times more Fat, 20.9 times more Saturated Fat, 2.3 times more Omega 3, 54.7 times more Omega 6, 7.8 times more Carbohydrate, 2 times more Sugars, 16.1 times more Fiber and 6 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Curry Powder Spice have similar amounts of Fructose per 14 oz.
• Both Boiled and Drained Broccoli as well as Curry Powder Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.