Comparing Nutrients in 1 pound Valencia Oranges VS Curry Powder

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	Curry Powder	Recommended Dietary Allowance
Energy	7.66% 222kcal	51% 1474kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	65.5% 63.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	23.4% 7.48g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	76% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	74.4% 12.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	195% 253g	130g per day for Men 19-50 years
Sugars	NA	17.3% 12.5g	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	4.94% 3.6g	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	% 5.17g	g per day for Men 19-50 years
Sucrose	NA	% 2.8g	g per day for Men 19-50 years
Fiber	30% 11.3g	635% 241g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Curry Powder	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	66.5% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	97% 4.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	36.6% 0.48mg	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	44.2% 177μg	63.5% 254μg	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	244% 220mg	3.53% 3.18mg	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	NA	763% 114mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	377% 453μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Curry Powder	Recommended Dietary Allowance
Calcium	18% 181mg	238% 2381mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	605% 5.44mg	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	5.1% 0.41mg	1083% 86.6mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	275% 1157mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	1637% 37.6mg	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	11% 77mg	238% 1665mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	156% 5307mg	3400mg per day for Men 19-50 years
Selenium	NA	332% 183μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	15.7% 236mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	194% 21.3mg	11mg per day for Men 19-50 years
Water	10.6% 392g	1.08% 40g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 12 times more Vitamin A and 69.3 times more Vitamin C than Curry Powder Spice.
• While Curry Powder Spice contains 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.
• Both Raw Valencia Oranges as well as Curry Powder Spice have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Valencia Oranges have 9.8 times more Water than Curry Powder Spice.
• While Curry Powder Spice contains 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.

Comparison of macro-nutrients per 1 pound:

• Curry Powder Spice contains 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 Raw Valencia Oranges as well as Curry Powder Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.