Comparing Nutrients in 7 ounces Boiled Broccoli VS Curry Powder

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Curry Powder	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	22.2% 645kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	28.7% 28g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	10.2% 3.27g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	33.2% 0.53g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	32.5% 5.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	85.2% 111g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	7.55% 5.48g	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	2.03% 1.47g	2.16% 1.57g	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	% 0.97g	% 2.26g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 1.23g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	278% 106g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	50.6% 28.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Curry Powder	Recommended Dietary Allowance
Vitamin A	17% 153μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	40.4% 6.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	16% 0.21mg	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	53.6% 214μg	27.8% 111μg	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	143% 129mg	1.54% 1.4mg	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	19% 2.88mg	334% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	165% 198μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Curry Powder	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	104% 1042mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	265% 2.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	474% 38mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	120% 506mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	716% 16.5mg	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	19% 133mg	104% 728mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	68.3% 2322mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	145% 80μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	84.8% 9.33mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.47% 17.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Curry Powder per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Curry Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Curry Powder:

• 7 ounces of Boiled Broccoli have 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.
• While 7 oz of Curry Powder Spice contain 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.
• 7 ounces of Curry Powder have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Broccoli as well as Curry Powder Spice have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Curry Powder:

• 7 ounces of Boiled Broccoli have 10.1 times more Water than Curry Powder.
• While 7 oz of Curry Powder Spice contain 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.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Curry Powder Spice contain 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.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6