Comparing Nutrients in 5 ounces Curry Powder VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Curry Powder	14%	31%	55%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Curry Powder	Blanched Almonds	Recommended Dietary Allowance
Energy	16% 461kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	7.3% 2.34g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	23.7% 0.38g	0.35% 0.006g	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	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	9.05% 6.56g	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% 0g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	% 0.88g	% 6.32g	g per day for Men 19-50 years
Fiber	198% 75.4g	37% 14g	38g per day for Men 19-50 years
Protein	36% 20.3g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Curry Powder	Blanched 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	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.3% 1.5mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	12.5% 0.16mg	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	17.4% 69.5μg	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	224% 33.7mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	74.4% 744mg	33.5% 335mg	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	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	86% 361mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	512% 11.8mg	113% 2.6mg	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	97% 682mg	700mg per day for Men 19-50 years
Potassium	48.8% 1658mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.7mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.66mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.17% 6.4g	3700g per day for Men 19-50 years

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

• Curry Powder Spice has 3.4 times more Vitamin B5 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.6 times more Vitamin B2 than Curry Powder Spice.
• Both Curry Powder Spice and Blanched Almonds have similar amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E per 5 oz.
• Both Curry Powder Spice as well as Blanched 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 Blanched Almonds:

• Curry Powder Spice has 2.2 times more Calcium, 5.8 times more Iron, 4.5 times more Manganese, 1.8 times more Potassium, 12.6 times more Selenium, 2.7 times more Sodium and 1.6 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Phosphorus than Curry Powder Spice.
• Both Curry Powder Spice and Blanched Almonds have similar amounts of Copper and Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Curry Powder Spice has 67 times more Omega 3, 3 times more Carbohydrate, more Fructose and 5.4 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Energy, 3.7 times more Fat, 2.4 times more Saturated Fat, 4.4 times more Omega 6, 1.7 times more Sugars and 1.5 times more Protein than Curry Powder Spice.
• Both Curry Powder Spice as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.