Comparing Nutrients in 14 ounces Broccoli VS Canned Tamarind Nectar

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Canned Tamarind Nectar	1%	2%	97%

Macro Nutrients

	Broccoli	Canned Tamarind Nectar	Recommended Dietary Allowance
Energy	4.65% 135kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	NA	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	45% 58.5g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	69.5% 50.4g	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	3.72% 2.7g	33.2% 24g	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	% 1.94g	% 23.5g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0.52g	g per day for Men 19-50 years
Fiber	27% 10.3g	5.22% 2g	38g per day for Men 19-50 years
Protein	20% 11g	0.64% 0.36g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Canned Tamarind Nectar	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	0.99% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	0.92% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	1.74% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	2.94% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	2.14% 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	62.5% 250μg	0.99% 3.97μg	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	393% 354mg	31.3% 28mg	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	20.6% 3.1mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Canned Tamarind Nectar	Recommended Dietary Allowance
Calcium	18.7% 187mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	6.17% 0.056mg	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	36.2% 2.9mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	3.45% 0.079mg	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	37.4% 262mg	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	NA	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	9.58% 354g	9.1% 337g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Canned Tamarind Nectar:

• Raw Broccoli has more Vitamin A, 23.7 times more Vitamin B1, 39 times more Vitamin B2, 9.1 times more Vitamin B3, 15.5 times more Vitamin B5, 25 times more Vitamin B6, 63 times more Vitamin B9, 12.6 times more Vitamin C, 6.5 times more Vitamin E and 1016 times more Vitamin K than Canned Tamarind Nectar.
• Both Raw Broccoli as well as Canned Tamarind Nectar have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Canned Tamarind Nectar:

• Raw Broccoli has 4.7 times more Calcium, 3.5 times more Copper, 5.3 times more Magnesium, 10.5 times more Manganese, 33 times more Phosphorus, 11.7 times more Potassium, 4.7 times more Sodium and 20.5 times more Zinc than Canned Tamarind Nectar.
• Both Raw Broccoli and Canned Tamarind Nectar have similar amounts of Iron and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 5.2 times more Fiber and 31.3 times more Protein than Canned Tamarind Nectar.
• While Canned Tamarind Nectar contains 1.7 times more Energy, 2.2 times more Carbohydrate, 7.5 times more Sugars and 8.9 times more Fructose than Raw Broccoli.
• Both Raw Broccoli as well as Canned Tamarind Nectar have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.