Comparing Nutrients in 1 kilogram Curry Powder VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Curry Powder	14%	31%	55%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Curry Powder	Valencia Oranges	Recommended Dietary Allowance
Energy	112% 3250kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	144% 140g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	51.5% 16.5g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	168% 2.68g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	164% 28g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	429% 558g	91% 119g	130g per day for Men 19-50 years
Sugars	38% 27.6g	NA	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	11% 7.9g	NA	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	% 11.4g	NA	g per day for Men 19-50 years
Sucrose	% 6.2g	NA	g per day for Men 19-50 years
Fiber	1400% 532g	65.8% 25g	38g per day for Men 19-50 years
Protein	255% 143g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Curry Powder	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.76mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	204% 32.6mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	214% 10.7mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.8% 1.05mg	48.5% 0.63mg	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	140% 560μg	98% 390μg	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	7.78% 7mg	539% 485mg	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	1683% 252mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	832% 998μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Curry Powder	Valencia Oranges	Recommended Dietary Allowance
Calcium	525% 5250mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	1333% 12mg	41% 0.37mg	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	2388% 191mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	607% 2550mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	3609% 83mg	10% 0.23mg	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	524% 3670mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	344% 11700mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	733% 403μg	NA	55μg per day for Men 19-50 years
Sodium	34.7% 520mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	427% 47mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	2.38% 88g	23.3% 863g	3700g per day for Men 19-50 years

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

• Curry Powder Spice has 2 times more Vitamin B1, 5 times more Vitamin B2, 11.9 times more Vitamin B3, 4.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 12 times more Vitamin A and 69.3 times more Vitamin C than Curry Powder Spice.
• Both Curry Powder Spice as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Curry Powder vs Valencia Oranges:

• Curry Powder Spice has 13.1 times more Calcium, 32.4 times more Copper, 212.2 times more Iron, 25.5 times more Magnesium, 360.9 times more Manganese, 21.6 times more Phosphorus, 6.5 times more Potassium, more Sodium and 78.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 9.8 times more Water than Curry Powder Spice.

Comparison of macro-nutrients per 1 kilogram:

• Curry Powder Spice has 6.6 times more Energy, 46.7 times more Fat, 47.1 times more Saturated Fat, 16.8 times more Omega 3, 63.4 times more Omega 6, 4.7 times more Carbohydrate, 21.3 times more Fiber and 13.7 times more Protein than Raw Valencia Oranges.
• Both Curry Powder Spice as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.