Comparing Nutrients in 5 ounces Curry Powder VS Almonds

Macros Ratio

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

Macro Nutrients

	Curry Powder	Almonds	Recommended Dietary Allowance
Energy	16% 461kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	7.3% 2.34g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	23.7% 0.38g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0.88g	% 5.6g	g per day for Men 19-50 years
Fiber	198% 75.4g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	36% 20.3g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Curry Powder	Almonds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.3% 1.5mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 79.4μg	15.6% 62.4μg	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	1.1% 0.99mg	0% 0mg	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	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Curry Powder	Almonds	Recommended Dietary Allowance
Calcium	74.4% 744mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	162% 1.46mg	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	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	86% 361mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	512% 11.8mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	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	97% 682mg	700mg per day for Men 19-50 years
Potassium	48.8% 1658mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.7mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.66mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.17% 6.25g	3700g per day for Men 19-50 years

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

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

Comparing minerals per 5 ounces for Curry Powder vs Almonds:

• Curry Powder Spice has 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.
• While Almonds contain 1.3 times more Phosphorus than Curry Powder Spice.
• Both Curry Powder Spice and Almonds have similar amounts of Copper and Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Curry Powder Spice has 89.3 times more Omega 3, 2.6 times more Carbohydrate, 7.2 times more Fructose and 4.3 times more Fiber than Almonds.
• While Almonds contain 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.
• Both Curry Powder Spice as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.