Comparing Nutrients in 1 kilogram Oranges VS Curry Powder

Macros Ratio

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

Macro Nutrients

	Oranges	Curry Powder	Recommended Dietary Allowance
Energy	16.2% 470kcal	112% 3250kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	144% 140g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	51.5% 16.5g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	168% 2.68g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	164% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	429% 558g	130g per day for Men 19-50 years
Sugars	129% 94g	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	NA	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	NA	% 11.4g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	63% 24g	1400% 532g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	255% 143g	56g per day for Men 19-50 years

Vitamins

	Oranges	Curry Powder	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	204% 32.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	214% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	80.8% 1.05mg	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	75% 300μg	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	591% 532mg	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	12% 1.8mg	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

	Oranges	Curry Powder	Recommended Dietary Allowance
Calcium	40% 400mg	525% 5250mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	12.5% 1mg	2388% 191mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	607% 2550mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	3609% 83mg	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	20% 140mg	524% 3670mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	344% 11700mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	733% 403μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	34.7% 520mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	427% 47mg	11mg per day for Men 19-50 years
Water	23.4% 868g	2.38% 88g	3700g per day for Men 19-50 years

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

• Raw Oranges have 11 times more Vitamin A and 76 times more Vitamin C than Curry Powder Spice.
• While Curry Powder Spice contains 2 times more Vitamin B1, 5 times more Vitamin B2, 11.6 times more Vitamin B3, 4.3 times more Vitamin B5, 1.8 times more Vitamin B6, 1.9 times more Vitamin B9, 140.2 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Curry Powder Spice have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Curry Powder:

• Raw Oranges have 9.9 times more Water than Curry Powder Spice.
• While Curry Powder Spice contains 13.1 times more Calcium, 26.7 times more Copper, 191 times more Iron, 25.5 times more Magnesium, 332 times more Manganese, 26.2 times more Phosphorus, 6.5 times more Potassium, 80.6 times more Selenium, more Sodium and 67.1 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 3.4 times more Sugars than Curry Powder Spice.
• While Curry Powder Spice contains 6.9 times more Energy, 116.8 times more Fat, 109.9 times more Saturated Fat, 38.3 times more Omega 3, 154.9 times more Omega 6, 4.8 times more Carbohydrate, 22.2 times more Fiber and 15.2 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Curry Powder Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.