Comparing Nutrients in 14 ounces Curry Powder VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Curry Powder	14%	31%	55%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Curry Powder	Blanched Almonds	Recommended Dietary Allowance
Energy	44.5% 1290kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	57.3% 55.6g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	20.4% 6.54g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	66.5% 1.06g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	170% 222g	57% 74g	130g per day for Men 19-50 years
Sugars	15% 11g	25.3% 18.4g	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	4.32% 3.14g	0% 0g	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	% 4.52g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 2.46g	% 17.7g	g per day for Men 19-50 years
Fiber	556% 211g	103% 39.3g	38g per day for Men 19-50 years
Protein	101% 56.7g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Curry Powder	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.2% 0.7mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.25mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	35% 0.46mg	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	55.6% 222μg	48.6% 194μg	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	3.1% 2.78mg	0% 0mg	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	668% 100mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	330% 396μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Curry Powder	Blanched Almonds	Recommended Dietary Allowance
Calcium	208% 2084mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	529% 4.76mg	453% 4.08mg	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	948% 76mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	241% 1012mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	1432% 33mg	317% 7.3mg	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	208% 1457mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	137% 4644mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	291% 160μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	13.8% 206mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	170% 18.7mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.94% 35g	0.48% 18g	3700g per day for Men 19-50 years

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

• Curry Powder Spice has 3.4 times more Vitamin B5 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.6 times more Vitamin B2 than Curry Powder Spice.
• Both Curry Powder Spice and Blanched Almonds have similar amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E per 14 oz.
• Both Curry Powder Spice as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Curry Powder vs Blanched Almonds:

• Curry Powder Spice has 2.2 times more Calcium, 5.8 times more Iron, 4.5 times more Manganese, 1.8 times more Potassium, 12.6 times more Selenium, 2.7 times more Sodium and 1.6 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Phosphorus than Curry Powder Spice.
• Both Curry Powder Spice and Blanched Almonds have similar amounts of Copper and Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Curry Powder Spice has 67 times more Omega 3, 3 times more Carbohydrate, more Fructose and 5.4 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Energy, 3.7 times more Fat, 2.4 times more Saturated Fat, 4.4 times more Omega 6, 1.7 times more Sugars and 1.5 times more Protein than Curry Powder Spice.
• Both Curry Powder Spice as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.