Comparing Nutrients in 100 grams 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	11.2% 325kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	14.4% 14g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	5.15% 1.65g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	16.8% 0.27g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	16.4% 2.8g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	16% 21g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	6.7% 4.86g	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	1.1% 0.79g	0.014% 0.01g	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	% 1.14g	% 0.01g	g per day for Men 19-50 years
Sucrose	% 0.62g	% 4.75g	g per day for Men 19-50 years
Fiber	140% 53.2g	28.7% 11g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Curry Powder	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.4% 3.26mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.08% 0.11mg	10.5% 0.14mg	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	14% 56μg	13.8% 55μg	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	0.78% 0.7mg	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	168% 25.2mg	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	83% 100μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Curry Powder	Roasted Almonds	Recommended Dietary Allowance
Calcium	52.5% 525mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	122% 1.1mg	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	239% 19mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	60.7% 255mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	361% 8.3mg	97% 2.23mg	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	52.4% 367mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	73.3% 40.3μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	3.47% 52mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.24% 8.8g	0.065% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• Both Curry Powder Spice as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.