Comparing Nutrients in 5 ounces Curry Powder VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Curry Powder	14%	31%	55%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Curry Powder	Boiled Broccoli	Recommended Dietary Allowance
Energy	16% 461kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	7.3% 2.34g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	23.7% 0.38g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79g	7.83% 10g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	2.7% 1.97g	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	1.54% 1.1g	1.45% 1.05g	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	% 1.6g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 0.88g	% 0.11g	g per day for Men 19-50 years
Fiber	198% 75.4g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	36% 20.3g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Curry Powder	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.3% 1.5mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	22% 0.28mg	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	20% 79.4μg	38.3% 153μg	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	1.1% 0.99mg	102% 92mg	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	239% 35.8mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Curry Powder	Boiled Broccoli	Recommended Dietary Allowance
Calcium	74.4% 744mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	338% 27mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	86% 361mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	512% 11.8mg	12% 0.27mg	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	74.3% 520mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	48.8% 1658mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.7mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.66mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	3.4% 127g	3700g per day for Men 19-50 years

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

• Curry Powder Spice has 2.8 times more Vitamin B1, 1.6 times more Vitamin B2, 5.9 times more Vitamin B3, 1.7 times more Vitamin B5 and 17.4 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 77 times more Vitamin A, 1.9 times more Vitamin B6, 1.9 times more Vitamin B9, 92.7 times more Vitamin C and 1.4 times more Vitamin K than Curry Powder Spice.
• Both Curry Powder Spice as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Curry Powder vs Boiled Broccoli:

• Curry Powder Spice has 13.1 times more Calcium, 19.7 times more Copper, 28.5 times more Iron, 12.1 times more Magnesium, 42.8 times more Manganese, 5.5 times more Phosphorus, 4 times more Potassium, 25.2 times more Selenium, 1.3 times more Sodium and 10.4 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 10.1 times more Water than Curry Powder Spice.

Comparison of macro-nutrients per 5 ounces:

• Curry Powder Spice has 9.3 times more Energy, 34.2 times more Fat, 20.9 times more Saturated Fat, 2.3 times more Omega 3, 54.7 times more Omega 6, 7.8 times more Carbohydrate, 2 times more Sugars, 16.1 times more Fiber and 6 times more Protein than Boiled and Drained Broccoli.
• Both Curry Powder Spice and Boiled and Drained Broccoli have similar amounts of Fructose per 5 oz.
• Both Curry Powder Spice as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.