Comparing Nutrients in 100 calories Canned Mango Nectar VS Canned Tamarind Nectar

Weight per 100 calories

• Canned Mango Nectar: 196g
• Canned Tamarind Nectar: 175g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Canned Mango Nectar or Canned Tamarind Nectar?

Macros Ratio

	Protein	Fat	Carbs
Canned Mango Nectar	1%	1%	98%
Canned Tamarind Nectar	1%	2%	97%

Macro Nutrients

	Canned Mango Nectar	Canned Tamarind Nectar	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.086% 0.027g	NA	32g per day for Men 19-50 years
Omega 3	0.98% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.035% 0.006g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.8% 25.7g	20% 26g	130g per day for Men 19-50 years
Sugars	33.7% 24.4g	30.7% 22.3g	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	15% 11g	14.7% 10.6g	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	% 10.4g	% 10.4g	g per day for Men 19-50 years
Sucrose	% 2g	% 0.23g	g per day for Men 19-50 years
Fiber	1.55% 0.59g	2.3% 0.88g	38g per day for Men 19-50 years
Protein	0.39% 0.22g	0.28% 0.16g	56g per day for Men 19-50 years

Vitamins

	Canned Mango Nectar	Canned Tamarind Nectar	Recommended Dietary Allowance
Vitamin A	7.63% 68.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.49% 0.006mg	0.44% 0.005mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.45% 0.006mg	0.4% 0.005mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.98% 0.16mg	0.77% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.75% 0.14mg	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.26% 0.029mg	0.94% 0.012mg	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	3.43% 13.7μg	0.44% 1.75μg	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	33% 30mg	14% 12.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.75% 0.41mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	0.15% 0.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mango Nectar	Canned Tamarind Nectar	Recommended Dietary Allowance
Calcium	3.33% 33.3mg	1.75% 17.5mg	1000mg per day for Men 19-50 years
Copper	3.27% 0.029mg	2.73% 0.025mg	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	8.82% 0.71mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.9mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.055mg	1.53% 0.035mg	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	0.56% 3.92mg	0.5% 3.5mg	700mg per day for Men 19-50 years
Potassium	1.4% 47mg	1.4% 47.4mg	3400mg per day for Men 19-50 years
Selenium	1.43% 0.78μg	NA	55μg per day for Men 19-50 years
Sodium	0.65% 9.8mg	0.82% 12.3mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.039mg	0.32% 0.035mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.03% 149g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Mango Nectar vs Canned Tamarind Nectar:

• Canned Mango Nectar has more Vitamin A, 2.1 times more Vitamin B5, 2.4 times more Vitamin B6, 7.8 times more Vitamin B9, 2.4 times more Vitamin C, 2 times more Vitamin E and 8.9 times more Vitamin K than Canned Tamarind Nectar.
• Both Canned Mango Nectar as well as Canned Tamarind Nectar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Canned Mango Nectar vs Canned Tamarind Nectar:

• Canned Mango Nectar has 1.9 times more Calcium and 1.6 times more Manganese than Canned Tamarind Nectar.
• While Canned Tamarind Nectar contains 1.9 times more Iron than Canned Mango Nectar.
• Both Canned Mango Nectar and Canned Tamarind Nectar have similar amounts of Copper, Magnesium, Potassium and Water per 100 kcal.
• Both Canned Mango Nectar as well as Canned Tamarind Nectar have insufficient amounts of Phosphorus and Zinc in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Tamarind Nectar contains 1.5 times more Fiber than Canned Mango Nectar.
• Both Canned Mango Nectar and Canned Tamarind Nectar have similar amounts of Energy, Carbohydrate, Sugars and Fructose per 100 kcal.
• Both Canned Mango Nectar as well as Canned Tamarind Nectar have insufficient amounts of Fat, Cholesterol, Glucose, Sucrose and Protein in 100 kcal.