Comparing Nutrients in 5 ounces Curry Powder VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Curry Powder	14%	31%	55%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Curry Powder	Roasted Almonds	Recommended Dietary Allowance
Energy	16% 461kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	7.3% 2.34g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	23.7% 0.38g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	108% 18.3g	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% 29.8g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	% 0.88g	% 6.73g	g per day for Men 19-50 years
Fiber	198% 75.4g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	36% 20.3g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Curry Powder	Roasted 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	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.3% 1.5mg	9.1% 0.46mg	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	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 79.4μg	19.5% 78μg	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	226% 34mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	74.4% 744mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	173% 1.56mg	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	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	86% 361mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	512% 11.8mg	138% 3.16mg	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	95% 668mg	700mg per day for Men 19-50 years
Potassium	48.8% 1658mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.7mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.66mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Curry Powder Spice has 2.3 times more Vitamin B1, 3.3 times more Vitamin B5 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6 times more Vitamin B2 and 1.3 times more Vitamin B6 than Curry Powder Spice.
• Both Curry Powder Spice and Dry Roasted Almonds have similar amounts of Vitamin B3, Vitamin B9 and Vitamin E per 5 oz.
• Both Curry Powder Spice as well as Dry Roasted 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 Roasted Almonds:

• Curry Powder Spice has 2 times more Calcium, 5.1 times more Iron, 3.7 times more Manganese, 1.6 times more Potassium, 20.2 times more Selenium, 17.3 times more Sodium and 1.4 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.3 times more Phosphorus than Curry Powder Spice.
• Both Curry Powder Spice and Dry Roasted Almonds have similar amounts of Copper and Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Curry Powder Spice has 26.8 times more Omega 3, 2.7 times more Carbohydrate, 79 times more Fructose and 4.9 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Energy, 3.8 times more Fat, 2.5 times more Saturated Fat, 4.6 times more Omega 6, 1.8 times more Sugars and 1.5 times more Protein than Curry Powder Spice.
• Both Curry Powder Spice as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.