Comparing Nutrients in 14 ounces Broccoli VS Curry Powder

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Curry Powder	14%	31%	55%

Macro Nutrients

	Broccoli	Curry Powder	Recommended Dietary Allowance
Energy	4.65% 135kcal	44.5% 1290kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	57.3% 55.6g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	20.4% 6.54g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	66.5% 1.06g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	170% 222g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	3.72% 2.7g	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	% 0.4g	% 2.46g	g per day for Men 19-50 years
Fiber	27% 10.3g	556% 211g	38g per day for Men 19-50 years
Protein	20% 11g	101% 56.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Curry Powder	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	58.2% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	81% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	85% 4.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	668% 100mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	330% 396μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Curry Powder	Recommended Dietary Allowance
Calcium	18.7% 187mg	208% 2084mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	529% 4.76mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	36.2% 2.9mg	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	36.2% 0.83mg	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	37.4% 262mg	208% 1457mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	137% 4644mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	291% 160μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	13.8% 206mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	170% 18.7mg	11mg per day for Men 19-50 years
Water	9.58% 354g	0.94% 35g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 31 times more Vitamin A, 1.7 times more Vitamin B6 and 127.4 times more Vitamin C than Curry Powder Spice.
• While Curry Powder Spice contains 2.5 times more Vitamin B1, 1.7 times more Vitamin B2, 5.1 times more Vitamin B3, 1.9 times more Vitamin B5 and 32.4 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Curry Powder Spice have similar amounts of Vitamin B9 and Vitamin K per 14 oz.
• Both Raw 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 Broccoli vs Curry Powder:

• Raw Broccoli has 10.1 times more Water than Curry Powder Spice.
• While Curry Powder Spice contains 11.2 times more Calcium, 24.5 times more Copper, 26.2 times more Iron, 12.1 times more Magnesium, 39.5 times more Manganese, 5.6 times more Phosphorus, 3.7 times more Potassium, 16.1 times more Selenium, 1.6 times more Sodium and 11.5 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Curry Powder Spice contains 9.6 times more Energy, 37.9 times more Fat, 14.5 times more Saturated Fat, 4.3 times more Omega 3, 56.9 times more Omega 6, 8.4 times more Carbohydrate, 1.6 times more Sugars, 20.5 times more Fiber and 5.1 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Curry Powder Spice have similar amounts of Fructose per 14 oz.
• Both Raw Broccoli as well as Curry Powder Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.