Comparing Nutrients in 5 ounces Curry Powder VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Curry Powder	14%	31%	55%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Curry Powder	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	16% 461kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	7.3% 2.34g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	23.7% 0.38g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	2.64% 1.9g	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	1.54% 1.1g	1.62% 1.18g	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	% 1.06g	g per day for Men 19-50 years
Sucrose	% 0.88g	NA	g per day for Men 19-50 years
Fiber	198% 75.4g	11% 4.25g	38g per day for Men 19-50 years
Protein	36% 20.3g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Curry Powder	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.3% 1.5mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	14% 0.18mg	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	23.7% 95μg	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	89% 80mg	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	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Curry Powder	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	74.4% 744mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	6% 0.054mg	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	338% 27mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	86% 361mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	512% 11.8mg	18% 0.42mg	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	10% 71mg	700mg per day for Men 19-50 years
Potassium	48.8% 1658mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.7mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.66mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	3.5% 130g	3700g per day for Men 19-50 years

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

• Curry Powder Spice has 3.3 times more Vitamin B1, 2.1 times more Vitamin B2, 6.9 times more Vitamin B3, 3.8 times more Vitamin B5, 20.7 times more Vitamin E and 1.2 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 52 times more Vitamin A and 80.6 times more Vitamin C than Curry Powder Spice.
• Both Curry Powder Spice and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B6 and Vitamin B9 per 5 oz.
• Both Curry Powder Spice as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Curry Powder vs Frozen Chopped Broccoli:

• Curry Powder Spice has 9.4 times more Calcium, 31.6 times more Copper, 23.6 times more Iron, 14.2 times more Magnesium, 28.2 times more Manganese, 7.3 times more Phosphorus, 5.5 times more Potassium, 14.4 times more Selenium, 2.2 times more Sodium and 9.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 10.4 times more Water than Curry Powder Spice.

Comparison of macro-nutrients per 5 ounces:

• Curry Powder Spice has 12.5 times more Energy, 48.3 times more Fat, 37.5 times more Saturated Fat, 2.6 times more Omega 3, 89.9 times more Omega 6, 11.7 times more Carbohydrate, 2 times more Sugars, 17.7 times more Fiber and 5.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Curry Powder Spice and Frozen Chopped Broccoli, Unprepared have similar amounts of Fructose per 5 oz.
• Both Curry Powder Spice as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.