Comparing Nutrients in 100 calories Canned Tamarind Nectar VS Bottled Pomegranate Juice

Weight per 100 calories

• Canned Tamarind Nectar: 175g
• Bottled Pomegranate Juice: 185g

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

Which food has more nutrients per 100 calories - Canned Tamarind Nectar or Bottled Pomegranate Juice?

Macros Ratio

	Protein	Fat	Carbs
Canned Tamarind Nectar	1%	2%	97%
Bottled Pomegranate Juice	1%	5%	94%

Macro Nutrients

	Canned Tamarind Nectar	Bottled Pomegranate Juice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	NA	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	0.54% 0.093g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	30.7% 22.3g	32.3% 23.4g	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	14.7% 10.6g	16.3% 11.8g	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	% 11.6g	g per day for Men 19-50 years
Sucrose	% 0.23g	% 0g	g per day for Men 19-50 years
Fiber	2.3% 0.88g	0.49% 0.19g	38g per day for Men 19-50 years
Protein	0.28% 0.16g	0.5% 0.28g	56g per day for Men 19-50 years

Vitamins

	Canned Tamarind Nectar	Bottled Pomegranate Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.44% 0.005mg	2.3% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.4% 0.005mg	2.14% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.77% 0.12mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.065mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.94% 0.012mg	5.7% 0.074mg	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	0.44% 1.75μg	11% 44.4μg	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	14% 12.5mg	0.21% 0.19mg	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	1.4% 0.21mg	4.7% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.15% 0.18μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tamarind Nectar	Bottled Pomegranate Juice	Recommended Dietary Allowance
Calcium	1.75% 17.5mg	2.04% 20.4mg	1000mg per day for Men 19-50 years
Copper	2.73% 0.025mg	4.32% 0.039mg	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	16.4% 1.3mg	2.3% 0.19mg	8mg per day for Men 19-50 years
Magnesium	1.67% 7mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	1.53% 0.035mg	7.65% 0.18mg	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	0.5% 3.5mg	2.9% 20.4mg	700mg per day for Men 19-50 years
Potassium	1.4% 47.4mg	11.7% 396mg	3400mg per day for Men 19-50 years
Selenium	NA	1% 0.56μg	55μg per day for Men 19-50 years
Sodium	0.82% 12.3mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	0.32% 0.035mg	1.5% 0.17mg	11mg per day for Men 19-50 years
Water	4.03% 149g	4.3% 159g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Tamarind Nectar vs Bottled Pomegranate Juice:

• Canned Tamarind Nectar has 67.3 times more Vitamin C than Bottled Pomegranate Juice.
• While Bottled Pomegranate Juice contains 5.3 times more Vitamin B1, 5.3 times more Vitamin B2, 3.5 times more Vitamin B3, 8.1 times more Vitamin B5, 6 times more Vitamin B6, 25.3 times more Vitamin B9, 3.3 times more Vitamin E and 109.8 times more Vitamin K than Canned Tamarind Nectar.
• Both Canned Tamarind Nectar as well as Bottled Pomegranate Juice have insufficient amounts of Vitamin A and Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Canned Tamarind Nectar vs Bottled Pomegranate Juice:

• Canned Tamarind Nectar has 7.1 times more Iron than Bottled Pomegranate Juice.
• While Bottled Pomegranate Juice contains 1.6 times more Copper, 1.8 times more Magnesium, 5 times more Manganese, 5.8 times more Phosphorus, 8.4 times more Potassium, 1.4 times more Sodium and 4.8 times more Zinc than Canned Tamarind Nectar.
• Both Canned Tamarind Nectar and Bottled Pomegranate Juice have similar amounts of Calcium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Tamarind Nectar has 4.7 times more Fiber than Bottled Pomegranate Juice.
• Both Canned Tamarind Nectar and Bottled Pomegranate Juice have similar amounts of Energy, Carbohydrate, Sugars and Fructose per 100 kcal.
• Both Canned Tamarind Nectar as well as Bottled Pomegranate Juice have insufficient amounts of Fat, Cholesterol, Glucose, Sucrose and Protein in 100 kcal.