Comparing Nutrients in 100 calories Sugar-apples VS Tamarinds

Weight per 100 calories

• Sugar-apples: 106g
• Tamarinds: 41.8g

Raw Tamarinds have 2.5 times more energy per unit of mass than Raw Sugar-apples, which is above average in comparison to other foods. Sugar-apples having average energy density.

Which food has more nutrients per 100 calories - Sugar-apples or Tamarinds?

Macros Ratio

	Protein	Fat	Carbs
Sugar-apples	8%	2%	90%
Tamarinds	4%	2%	94%

Macro Nutrients

	Sugar-apples	Tamarinds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.043g	0.15% 0.025g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	20% 26g	130g per day for Men 19-50 years
Sugars	NA	22.4% 16.2g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12.3% 4.7g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	2.1% 1.17g	56g per day for Men 19-50 years

Vitamins

	Sugar-apples	Tamarinds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.093% 0.84μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.75% 0.12mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.25% 0.12mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.87% 0.94mg	5.07% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	2.12% 0.028mg	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	3.72% 15μg	1.46% 5.86μg	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	43% 38.6mg	1.63% 1.46mg	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	0.28% 0.042mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.98% 1.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sugar-apples	Tamarinds	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	4% 0.036mg	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	7.98% 0.64mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.3mg	9.17% 38.5mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	4.86% 34mg	6.75% 47.3mg	700mg per day for Men 19-50 years
Potassium	7.73% 263mg	7.73% 263mg	3400mg per day for Men 19-50 years
Selenium	1.16% 0.64μg	0.99% 0.54μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.57mg	0.78% 11.7mg	1500mg per day for Men 19-50 years
Zinc	0.97% 0.11mg	0.38% 0.042mg	11mg per day for Men 19-50 years
Water	2.1% 78g	0.36% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sugar-apples vs Tamarinds:

• Raw Sugar-apples have 1.9 times more Vitamin B2, 4 times more Vitamin B5, 7.7 times more Vitamin B6, 2.5 times more Vitamin B9 and 26.4 times more Vitamin C than Raw Tamarinds.
• While Raw Tamarinds contain 1.5 times more Vitamin B1 than Raw Sugar-apples.
• Both Raw Sugar-apples and Raw Tamarinds have similar amounts of Vitamin B3 per 100 kcal.
• Both Raw Sugar-apples as well as Raw Tamarinds have insufficient amounts of Vitamin A and Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Sugar-apples vs Tamarinds:

• Raw Sugar-apples have 2.5 times more Copper and 5.9 times more Water than Raw Tamarinds.
• While Raw Tamarinds contain 1.8 times more Iron, 1.7 times more Magnesium and 1.4 times more Phosphorus than Raw Sugar-apples.
• Both Raw Sugar-apples and Raw Tamarinds have similar amounts of Calcium, Potassium and Selenium per 100 kcal.
• Both Raw Sugar-apples as well as Raw Tamarinds have insufficient amounts of Zinc in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Sugar-apples have 2.2 times more Fiber and 1.9 times more Protein than Raw Tamarinds.
• Both Raw Sugar-apples and Raw Tamarinds have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Sugar-apples as well as Raw Tamarinds have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.