Comparing Nutrients in 5 ounces Almonds VS Curry Powder

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Curry Powder	14%	31%	55%

Macro Nutrients

	Almonds	Curry Powder	Recommended Dietary Allowance
Energy	28.3% 821kcal	16% 461kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	7.3% 2.34g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	23.7% 0.38g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	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	23.5% 30.5g	61% 79g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 0.88g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	198% 75.4g	38g per day for Men 19-50 years
Protein	53.5% 30g	36% 20.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Curry Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	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	0% 0mg	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	242% 36.3mg	239% 35.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Curry Powder	Recommended Dietary Allowance
Calcium	38% 381mg	74.4% 744mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	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	65.7% 5.26mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	86% 361mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	512% 11.8mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	48.8% 1658mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	4.9% 73.7mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	60.6% 6.66mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.34% 12.5g	3700g per day for Men 19-50 years

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

• Almonds have 5.7 times more Vitamin B2 and 1.3 times more Vitamin B6 than Curry Powder Spice.
• While Curry Powder Spice contains 2.3 times more Vitamin B5, 1.3 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Curry Powder Spice have similar amounts of Vitamin B1, Vitamin B3 and Vitamin E per 5 oz.
• Both Almonds as well as Curry Powder Spice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Curry Powder:

• Almonds have 1.3 times more Phosphorus than Curry Powder Spice.
• While Curry Powder Spice contains 2 times more Calcium, 5.1 times more Iron, 3.8 times more Manganese, 1.6 times more Potassium, 9.8 times more Selenium, 52 times more Sodium and 1.5 times more Zinc than Almonds.
• Both Almonds and Curry Powder Spice have similar amounts of Copper and Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.8 times more Energy, 3.6 times more Fat, 2.3 times more Saturated Fat, 4.4 times more Omega 6, 1.6 times more Sugars and 1.5 times more Protein than Curry Powder Spice.
• While Curry Powder Spice contains 89.3 times more Omega 3, 2.6 times more Carbohydrate, 7.2 times more Fructose and 4.3 times more Fiber than Almonds.
• Both Almonds as well as Curry Powder Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.