Comparing Nutrients in 300 calories Curry Powder VS Oranges

Weight per 300 calories

• Curry Powder: 92g
• Oranges: 638g

Curry Powder has 6.9 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Curry Powder or Oranges?

Macros Ratio

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

Macro Nutrients

	Curry Powder	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.3% 13g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	4.75% 1.52g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.6% 51.5g	57.7% 75g	130g per day for Men 19-50 years
Sugars	3.5% 2.55g	82.3% 59.7g	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	1% 0.73g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	129% 49g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	23.6% 13g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Curry Powder	Oranges	Recommended Dietary Allowance
Vitamin A	0.1% 0.92μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.2% 0.18mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.8% 0.99mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.46% 0.097mg	29.5% 0.38mg	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	13% 51.7μg	48% 191μg	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	0.72% 0.65mg	377% 340mg	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	155% 23.3mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	76.8% 92μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Curry Powder	Oranges	Recommended Dietary Allowance
Calcium	48.5% 485mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	32% 0.29mg	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	220% 17.6mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	56% 235mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	333% 7.66mg	6.94% 0.16mg	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	48.4% 339mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	67.6% 37.2μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	3.2% 48mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	39.4% 4.34mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	0.22% 8.12g	15% 554g	3700g per day for Men 19-50 years

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

• Curry Powder Spice has 1.7 times more Vitamin B3, 20.3 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 76.1 times more Vitamin A, 3.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B5, 4 times more Vitamin B6, 3.7 times more Vitamin B9 and 525.5 times more Vitamin C than Curry Powder Spice.
• Both Curry Powder Spice as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Curry Powder vs Oranges:

• Curry Powder Spice has 1.9 times more Calcium, 3.9 times more Copper, 27.6 times more Iron, 3.7 times more Magnesium, 48 times more Manganese, 3.8 times more Phosphorus, 11.7 times more Selenium, more Sodium and 9.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 68.2 times more Water than Curry Powder Spice.
• Both Curry Powder Spice and Raw Oranges have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Curry Powder Spice has 16.9 times more Fat, 15.9 times more Saturated Fat, 5.5 times more Omega 3, 22.4 times more Omega 6, 3.2 times more Fiber and 2.2 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.5 times more Carbohydrate and 23.4 times more Sugars than Curry Powder Spice.
• Both Curry Powder Spice and Raw Oranges have similar amounts of Energy per 300 kcal.
• Both Curry Powder Spice as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.