Comparing Nutrients in 5 ounces Broccoli VS 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	1.66% 48kcal	16% 461kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	7.3% 2.34g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	23.7% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	61% 79g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	5.4% 3.9g	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	1.33% 0.96g	1.54% 1.1g	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	% 0.69g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.88g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	198% 75.4g	38g per day for Men 19-50 years
Protein	7.14% 4g	36% 20.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Curry Powder	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	11.4% 0.15mg	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	22.3% 89.3μg	20% 79.4μg	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	140% 126mg	1.1% 0.99mg	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	7.37% 1.1mg	239% 35.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Curry Powder	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	74.4% 744mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	189% 1.7mg	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	13% 1.03mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	86% 361mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	512% 11.8mg	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	13.4% 94mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	48.8% 1658mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	4.9% 73.7mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	60.6% 6.66mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.34% 12.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Curry Powder:

• Raw Broccoli has 31 times more Vitamin A, 1.7 times more Vitamin B6 and 127.4 times more Vitamin C than Curry Powder Spice.
• While Curry Powder Spice contains 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.
• Both Raw Broccoli and Curry Powder Spice have similar amounts of Vitamin B9 and Vitamin K per 5 oz.
• Both Raw Broccoli as well as Curry Powder Spice have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Curry Powder:

• Raw Broccoli has 10.1 times more Water than Curry Powder Spice.
• While Curry Powder Spice contains 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.

Comparison of macro-nutrients per 5 ounces:

• Curry Powder Spice contains 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 Raw Broccoli and Curry Powder Spice have similar amounts of Fructose per 5 oz.
• Both Raw Broccoli as well as Curry Powder Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.