Comparing Nutrients in 1 kilogram Almonds VS Curry Powder

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Curry Powder	14%	31%	55%

Macro Nutrients

	Almonds	Curry Powder	Recommended Dietary Allowance
Energy	200% 5790kcal	112% 3250kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	144% 140g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	51.5% 16.5g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	168% 2.68g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	164% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	429% 558g	130g per day for Men 19-50 years
Sugars	60% 43.5g	38% 27.6g	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	1.5% 1.1g	11% 7.9g	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	% 1.7g	% 11.4g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 6.2g	g per day for Men 19-50 years
Fiber	329% 125g	1400% 532g	38g per day for Men 19-50 years
Protein	378% 212g	255% 143g	56g per day for Men 19-50 years

Vitamins

	Almonds	Curry Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	204% 32.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	214% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	80.8% 1.05mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	140% 560μg	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	0% 0mg	7.78% 7mg	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	1709% 256mg	1683% 252mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	832% 998μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Curry Powder	Recommended Dietary Allowance
Calcium	269% 2690mg	525% 5250mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	1333% 12mg	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	464% 37mg	2388% 191mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	607% 2550mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	3609% 83mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	524% 3670mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	344% 11700mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	733% 403μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	34.7% 520mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	427% 47mg	11mg per day for Men 19-50 years
Water	1.2% 44g	2.38% 88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Curry Powder:

• Almonds have 5.7 times more Vitamin B2 and 1.3 times more Vitamin B6 than Curry Powder Spice.
• While Curry Powder Spice contains 2.3 times more Vitamin B5, 1.3 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Curry Powder Spice have similar amounts of Vitamin B1, Vitamin B3 and Vitamin E per 1 kg.
• Both Almonds as well as Curry Powder Spice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Curry Powder:

• Almonds have 1.3 times more Phosphorus than Curry Powder Spice.
• While Curry Powder Spice contains 2 times more Calcium, 5.1 times more Iron, 3.8 times more Manganese, 1.6 times more Potassium, 9.8 times more Selenium, 52 times more Sodium and 1.5 times more Zinc than Almonds.
• Both Almonds and Curry Powder Spice have similar amounts of Copper and Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.8 times more Energy, 3.6 times more Fat, 2.3 times more Saturated Fat, 4.4 times more Omega 6, 1.6 times more Sugars and 1.5 times more Protein than Curry Powder Spice.
• While Curry Powder Spice contains 89.3 times more Omega 3, 2.6 times more Carbohydrate, 7.2 times more Fructose and 4.3 times more Fiber than Almonds.
• Both Almonds as well as Curry Powder Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.