Comparing Nutrients in 14 ounces Curry Powder VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Curry Powder	14%	31%	55%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Curry Powder	Navel Oranges	Recommended Dietary Allowance
Energy	44.5% 1290kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	57.3% 55.6g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	20.4% 6.54g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	66.5% 1.06g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	170% 222g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	15% 11g	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	% 2.46g	% 17g	g per day for Men 19-50 years
Fiber	556% 211g	23% 8.73g	38g per day for Men 19-50 years
Protein	101% 56.7g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Curry Powder	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.2% 0.7mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.25mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	208% 2084mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	529% 4.76mg	17% 0.15mg	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	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	241% 1012mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	1432% 33mg	5% 0.12mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	137% 4644mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	291% 160μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	13.8% 206mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	170% 18.7mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.94% 35g	9.22% 341g	3700g per day for Men 19-50 years

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

• Curry Powder Spice has 2.6 times more Vitamin B1, 3.9 times more Vitamin B2, 7.7 times more Vitamin B3, 4.1 times more Vitamin B5, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9, 168.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 12 times more Vitamin A and 84.4 times more Vitamin C than Curry Powder Spice.
• Both Curry Powder Spice as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Curry Powder vs Navel Oranges:

• Curry Powder Spice has 12.2 times more Calcium, 30.8 times more Copper, 146.9 times more Iron, 23.2 times more Magnesium, 286.2 times more Manganese, 16 times more Phosphorus, 7 times more Potassium, more Selenium, 52 times more Sodium and 58.8 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 9.8 times more Water than Curry Powder Spice.

Comparison of macro-nutrients per 14 ounces:

• Curry Powder Spice has 6.6 times more Energy, 93.4 times more Fat, 96.9 times more Saturated Fat, 29.8 times more Omega 3, 121.2 times more Omega 6, 4.5 times more Carbohydrate, 24.2 times more Fiber and 15.7 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.1 times more Sugars and 2.8 times more Fructose than Curry Powder Spice.
• Both Curry Powder Spice as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.