Comparing Nutrients in 300 calories Broccoli VS Curry Powder

Weight per 300 calories

• Broccoli: 882g
• Curry Powder: 92g

Curry Powder Spice has 9.6 times more energy per unit of mass than Raw Broccoli, which is high in comparison to other foods. Broccoli having low energy density.

Discover which food has more nutrients per 300 calories - Broccoli or Curry Powder?

Macros Ratio

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

Macro Nutrients

	Broccoli	Curry Powder	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	13.3% 13g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	4.75% 1.52g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	15% 2.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	39.6% 51.5g	130g per day for Men 19-50 years
Sugars	20.7% 15g	3.5% 2.55g	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	8.28% 6g	1% 0.73g	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	% 4.32g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 0.88g	% 0.57g	g per day for Men 19-50 years
Fiber	60.4% 23g	129% 49g	38g per day for Men 19-50 years
Protein	44.4% 25g	23.6% 13g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Curry Powder	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	0.1% 0.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	14.2% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	19.8% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	7.46% 0.097mg	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	139% 556μg	13% 51.7μg	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	875% 787mg	0.72% 0.65mg	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	46% 6.9mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	76.8% 92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Curry Powder	Recommended Dietary Allowance
Calcium	41.5% 415mg	48.5% 485mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	123% 1.1mg	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	80.5% 6.44mg	220% 17.6mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	56% 235mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	333% 7.66mg	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	83% 582mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	67.6% 37.2μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	39.4% 4.34mg	11mg per day for Men 19-50 years
Water	21.3% 788g	0.22% 8.12g	3700g per day for Men 19-50 years

Broccoli VS Curry Powder Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Broccoli or Curry Powder?

Lets compare vitamin content per 300 calories of Broccoli vs Curry Powder:

• 300 calories of Broccoli have 296.3 times more Vitamin A, 3.9 times more Vitamin B1, 5.6 times more Vitamin B2, 1.9 times more Vitamin B3, 5.1 times more Vitamin B5, 15.9 times more Vitamin B6, 10.8 times more Vitamin B9, 1218.1 times more Vitamin C and 9.7 times more Vitamin K than Curry Powder.
• While 300 kcal of Curry Powder Spice contain 3.4 times more Vitamin E than Raw Broccoli.
• 300 calories of Curry Powder have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli as well as Curry Powder Spice have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Broccoli vs Curry Powder:

• 300 calories of Broccoli have 1.7 times more Phosphorus, 2.6 times more Potassium, 6.1 times more Sodium and 97 times more Water than Curry Powder.
• While 300 kcal of Curry Powder Spice contain 2.6 times more Copper, 2.7 times more Iron, 1.3 times more Magnesium, 4.1 times more Manganese and 1.7 times more Selenium than Raw Broccoli.
• Both Broccoli and Curry Powder contain similar levels of Calcium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli have 2.2 times more Omega 3, 5.9 times more Sugars, 8.2 times more Fructose and 1.9 times more Protein than Curry Powder.
• While 300 kcal of Curry Powder Spice contain 4 times more Fat, 6 times more Omega 6 and 2.1 times more Fiber than Raw Broccoli.
• Both Broccoli and Curry Powder offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Broccoli provide inadequate amounts of Omega 6