Comparing Nutrients in 5 ounces Oranges VS Curry Powder

Macros Ratio

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

Macro Nutrients

	Oranges	Curry Powder	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	16% 461kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	7.3% 2.34g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	23.7% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	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	13% 16.7g	61% 79g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	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	NA	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	NA	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	198% 75.4g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	36% 20.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Curry Powder	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	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	10.6% 42.5μg	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	83.8% 75.4mg	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	1.7% 0.26mg	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

	Oranges	Curry Powder	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	74.4% 744mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	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	1.77% 0.14mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	86% 361mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	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	2.83% 20mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	48.8% 1658mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.9% 73.7mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	60.6% 6.66mg	11mg per day for Men 19-50 years
Water	3.32% 123g	0.34% 12.5g	3700g per day for Men 19-50 years

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

• Raw Oranges have 11 times more Vitamin A and 76 times more Vitamin C than Curry Powder Spice.
• While Curry Powder Spice contains 2 times more Vitamin B1, 5 times more Vitamin B2, 11.6 times more Vitamin B3, 4.3 times more Vitamin B5, 1.8 times more Vitamin B6, 1.9 times more Vitamin B9, 140.2 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Curry Powder Spice have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Curry Powder:

• Raw Oranges have 9.9 times more Water than Curry Powder Spice.
• While Curry Powder Spice contains 13.1 times more Calcium, 26.7 times more Copper, 191 times more Iron, 25.5 times more Magnesium, 332 times more Manganese, 26.2 times more Phosphorus, 6.5 times more Potassium, 80.6 times more Selenium, more Sodium and 67.1 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges have 3.4 times more Sugars than Curry Powder Spice.
• While Curry Powder Spice contains 6.9 times more Energy, 116.8 times more Fat, 109.9 times more Saturated Fat, 38.3 times more Omega 3, 154.9 times more Omega 6, 4.8 times more Carbohydrate, 22.2 times more Fiber and 15.2 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Curry Powder Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.