Comparing Nutrients in 7 ounces Curry Powder VS Boiled Broccoli

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Curry Powder VS Boiled Broccoli per 7 oz

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

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

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

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

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

Comparison of macro-nutrients per 7 ounces:

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