Comparing Nutrients in 7 ounces Oranges with Peel VS Curry Powder

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Curry Powder	14%	31%	55%

Macro Nutrients

	Oranges with Peel	Curry Powder	Recommended Dietary Allowance
Energy	4.3% 125kcal	22.2% 645kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	28.7% 28g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	10.2% 3.27g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	33.2% 0.53g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	85.2% 111g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 2.26g	g per day for Men 19-50 years
Sucrose	NA	% 1.23g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	278% 106g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	50.6% 28.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Curry Powder	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	40.4% 6.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	1.54% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	334% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	165% 198μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Curry Powder	Recommended Dietary Allowance
Calcium	14% 139mg	104% 1042mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	265% 2.4mg	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	20% 1.6mg	474% 38mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	120% 506mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	104% 728mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	68.3% 2322mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	145% 80μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	84.8% 9.33mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.47% 17.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Curry Powder per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel 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 Oranges with Peel vs Curry Powder:

• 7 ounces of Oranges with Peel have 101.4 times more Vitamin C than Curry Powder.
• While 7 oz of Curry Powder Spice contain 1.8 times more Vitamin B1, 4 times more Vitamin B2, 6.5 times more Vitamin B3, 3.2 times more Vitamin B5 and 1.9 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Curry Powder provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Curry Powder have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Curry Powder Spice have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Curry Powder:

• 7 ounces of Oranges with Peel have 9.4 times more Water than Curry Powder.
• While 7 oz of Curry Powder Spice contain 7.5 times more Calcium, 21.1 times more Copper, 23.9 times more Iron, 18.2 times more Magnesium, 16.7 times more Phosphorus, 6 times more Potassium, 57.6 times more Selenium, 26 times more Sodium and 42.7 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Curry Powder Spice contain 5.2 times more Energy, 46.7 times more Fat, 47.1 times more Saturated Fat, 16.8 times more Omega 3, 63.4 times more Omega 6, 3.6 times more Carbohydrate, 11.8 times more Fiber and 11 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6