Comparing Nutrients in 1 pound Curry Powder VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Curry Powder	14%	31%	55%
Broccoli	27%	8%	65%

Macro Nutrients

	Curry Powder	Broccoli	Recommended Dietary Allowance
Energy	51% 1474kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	65.5% 63.5g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	23.4% 7.48g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	76% 1.2g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	74.4% 12.6g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 253g	23% 30g	130g per day for Men 19-50 years
Sugars	17.3% 12.5g	10.6% 7.7g	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	4.94% 3.6g	4.25% 3.1g	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	% 5.17g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 2.8g	% 0.45g	g per day for Men 19-50 years
Fiber	635% 241g	31% 11.8g	38g per day for Men 19-50 years
Protein	116% 65g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Curry Powder	Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.5% 0.8mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.8% 0.91mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.85mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	61% 0.79mg	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	63.5% 254μg	71.4% 286μg	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	3.53% 3.18mg	450% 405mg	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	763% 114mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	377% 453μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Curry Powder	Broccoli	Recommended Dietary Allowance
Calcium	238% 2381mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	605% 5.44mg	24.7% 0.22mg	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	1083% 86.6mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	275% 1157mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	1637% 37.6mg	41.4% 0.95mg	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	238% 1665mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	156% 5307mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	332% 183μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	15.7% 236mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	194% 21.3mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	1.08% 40g	11% 405g	3700g per day for Men 19-50 years

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

• Curry Powder Spice has 2.5 times more Vitamin B1, 1.7 times more Vitamin B2, 5.1 times more Vitamin B3, 1.9 times more Vitamin B5 and 32.4 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 31 times more Vitamin A, 1.7 times more Vitamin B6 and 127.4 times more Vitamin C than Curry Powder Spice.
• Both Curry Powder Spice and Raw Broccoli have similar amounts of Vitamin B9 and Vitamin K per 1 lb.
• Both Curry Powder Spice as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Curry Powder vs Broccoli:

• Curry Powder Spice has 11.2 times more Calcium, 24.5 times more Copper, 26.2 times more Iron, 12.1 times more Magnesium, 39.5 times more Manganese, 5.6 times more Phosphorus, 3.7 times more Potassium, 16.1 times more Selenium, 1.6 times more Sodium and 11.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 10.1 times more Water than Curry Powder Spice.

Comparison of macro-nutrients per 1 pound:

• Curry Powder Spice has 9.6 times more Energy, 37.9 times more Fat, 14.5 times more Saturated Fat, 4.3 times more Omega 3, 56.9 times more Omega 6, 8.4 times more Carbohydrate, 1.6 times more Sugars, 20.5 times more Fiber and 5.1 times more Protein than Raw Broccoli.
• Both Curry Powder Spice and Raw Broccoli have similar amounts of Fructose per 1 lb.
• Both Curry Powder Spice as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.